Dead Lift

3-3-3

Then

12 Chest to bar Pull Ups

3 Sumo Dead Lift 205#

9 CTB

6 SDL

6 CTB

9 SDL

3 CTB

12 SDL

Time to get stronger!! 5-3-1 program is back on and in full swing! The lifts we are going to be focusing on this cycle are:

Squat

Press

Snatch

Clean

Dead Lift

5-4-3-2-1-1-1

Cleans

Get low, be aggressive and be junk yard dog mean!! Starting up CrossFit Strength Biased programming starting with the new year, time to get strong!!! Hell Yeah!

9 Deadlift

6 Hang Power Snatch

3 Overhead Squat

x5

135#/95# Rx

"Cindy"

5 Pull Ups

10 Push Ups

15 Squats

AMRAP 20 Mins

Finish this year strong and start thinking of your goals for 2012!! Write them down, share them, post them on the interwebs, if you don't hold yourself accountable then let your friends motivate you!!

5/5 Hanging Ring Extensions

5 Forward Rolls

5 Backward Rolls

10 SOTs Press 45#

x5

21 Double Unders

15 Kettle Bell Swings 62#

9 Modified HSPU

12 Min AMRAP

Then

5-5-5

Back Squat

Front Squat

FULL DEPTH SQUAT!!

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Remember why this is a Hero WOD, push yourself and take pride that you are part of something bigger then you.

3 Rounds

1- Ring Pull Ups/Toes through rings

2- GHD Sit ups/Burpees

3- Dips/HSPU

3 person team, rotate a 20# vest through the team after each round. 10 reps of each movement for time.