400m Run
5-4-3-2-1 Pull-ups/Burpees
10 Shoulder Rolls/OHS
200m Run
Sampson Stretch
Flag Stretch
Skill Work: Deadlifts
Warm-up: 7x200#, 5x225#, 3x315#, 405#, 4x405#
Working Set: 2-2-2-2-2 @ 405#
WOD: "Air Force WOD" from the 2010 Mid-Western CrossFit Games Qualifiers:
For time:
20x95# Thrusters
20x95# Sumo deadlift high pulls
20x95# Push jerks
20x95# Overhead squats
20x95# Front squats
BUT, on every minute, on the minute, there are 4 burpees (start with 4 burpees, too).
Completed in 15:04
Workout was pretty darn hard
