Friday (posted late) - "Deathblow"

I was out of the office at WOD time Friday and handed over the reins to Matt. Matt chose his "Deathblow" workout and there was much rejoicing:

"Guys it's Friday so we're going to have two whole days of rest so I really really want to see us pushing as hard as we can. If you think you can go with heavier weight you do it. At the end of this nobody should want to do anymore of a workout, you should either want to puke or shower and go home. Here it is:

FOR TIME

Adjust weight according to your strengths, below are just suggestions

Big dawgs

Round 1

• 1 mi run
• 21 dumbell bench press (M 50lb W 25lb)
• 21 deadlift (M 135lb W 65lb)
• 21 shoulder press (M 95lb W 45lb)

Round 2

• 3/4 mi run
• Repeat lifts for 15 reps

Round 3

• 1/2 mi run
• Repeat lifts for 12 reps

Round 4

• 1/4 mi run
• Repeat lifts for 9 reps

Pack

Round 1

• 1 mi run
• 21 dumbell bench press (M 35lb W 25lb)
• 21 deadlift (M95lb W 65lb)
• 21 shoulder press (M 65lb W 45lb)

Round 2

• 3/4 mi run
• Repeat lifts for 12 reps

Round 3

• 1/2 mi run
• Repeat lifts for 9 reps

Round 4

• 1/4 mi run
• Repeat lifts for 6 reps

Puppies

Round 1

• 1 mi run
• 15 dumbell bench press (M 35lb W 15lb)
• 21 deadlift (M 65lb W 45lb)
• 21 shoulder press (M 45lb W 30lb)

Round 2

• 3/4 mi run
• Repeat lifts for 12 reps

Round 3

• 1/2 mi run
• Repeat lifts for 9 reps

Round 4

• 1/4 mi run
• Repeat lifts for 6 reps

Thanks, Matt for running the show. It looked like everyone was really busting ass when I walked through.

I was fortunate enough to get the opportunity to introduce another person to CrossFit Friday morning. Did a scaled back Linda with Kevin.