23 Mar 12: STR + CF

STRENGTH:
DE: Sumo Deadlift 7-10 sets of 2-3 reps on 1:00
Post loads to comments. 5-10 minutes rest then CFE S&C WOD.

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CF WOD:
CrossFit Games Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball (10' target)
90 Double-unders
30 Muscle-ups
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.4 workout instructions - video [wmv] [mov] [HD mov]
(Female athletes: 14 pound ball to 9' target)
Post rounds to comments.