Workout of the day for Thursday 10/18/12:

Strength, Deadlift:
Warmup: 5-5-3 (45,55,65% of 1 Rep Max)
Work Set: 5-3-1 (75, 85, 95% of 1 Rep Max)

Work Capacity:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

WOD Demo with Andrea Ager and Rita Benavidez – video [wmv] [mov] [HD mov] Extended workout footage – video [wmv] [mov] [HD mov]

Elements Class (6-7) PM:
5 rounds for time of:
7 Wall Balls
7 push-ups
7 pull ups

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