WOD Wed 3-9-16

CROSSFIT

STRENGTH

Deadlifts
15 minutes to build to 3 Rep Max

WOD 

Diane
21-15-9
Deadlifts 225/155

HSPU

HIT-CON

Tail Pipe (partner WOD, like ability)
Three Rounds
Partner #1 Rows 150m-200m-250m (scaling for athlete, target row time is 1:00 to 1:15 for each row effort.
Partner #2 holds two Kettlebells in the front rack position the whole time Partner #1 is rowing. Target is 53# bells for strong guys and 34# or 44# for strong women.
The bells must be up the entire row or the row starts again. Partner can help get bells into position prior to rowing.
Alternate between Row and Holding Kettlebells such that each athlete gets three of each movement



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