Strength and Conditioning

I borrowed today's workout from Crossfit Prime out of Philadelphia. Great group of instructors and athletes with a ton a awesome ideas!

Strength Portion:

4 rounds of max weighted pullups (10-20% of BW)

Conditioning:

18,15,12,9,6,3 reps of:

Deadlift (choose your own weight)

Box Jumps

Ring Dips

I cranked this blaster out in 9:08 with 155lb on the deads. Not sure if that's competitive of not but it felt real good!

I'm registered to compete in the Winter Throwdown sponsored by Crossfit 215. All day event incorporating two unnamed WOD's. January 23 in Philly, should be a blast!

Keep Training!