spdcrossfit.com
Wednesday: 100417 (2-3)
Warm-up: Warm-up: 10 Minute Easy Run 6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride MetCon: Weightlifting: Deadlift (1-2 reps x 4-10 total reps x 90% of 1RM) Gymnastic: Walkin…