volume day

1) Deadlifts 5-5-5
(365-365-365) I'll take it for not having deadlifted in 2 months.


2) 21-15-9 reps for time of:
Deadlift 225#
Ring dips

6:09



3) CFO's Team WOD: http://www.crossfitoshawa.com/2011/10/20/friday-111021/

4) alternating reps for time:
5-3-1 reps of:
legless ropeclimb
12-9-6 reps of:
Ring handstand push-ups

6:38