The WOD for 11.21.14 is….

Strength
Deadlift
3 x 70%
3 x 80%
3+x 90%

Accessory
3 x 10 Romanian Deadlift (Work to medium-heavy weight, but keep form perfect)

1 x 20 Speed Squats
(Pick a weight roughly 40% of your back squat max, go 20 unbroken back squats as fast as possible)

Conditioning

“Mid-Line Instability”

7 Rounds

Each Round is 2:30

Run 400 M
With any time remaining AMRAP Sit Ups

Rest 30 seconds between rounds

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