“Today’s mighty oak is just yesterday’s nut, that held its ground.” – David Icke

Workout of the Day
Strength
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift

Conditioning
In teams of two, alternate rounds and complete 7 each of:
5 Deadlift*
5 Chest to Bar Pull-Ups

*load with 65-70% of today’s heavy triple from part A.

CrossFit Basics

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds

B.
In teams of two, partners alternate rounds and complete 7 each of:
10 Kettlebell Swings
10 Ring Rows