Warmup:

500M row

10 push ups

Bear crawl 30’

10 push ups

Iron cross x5 ea leg

Scorpion x5 ea leg

Warmup on all three lifts for WOD (min 4 warmup sets per movement)

WOD:

“LINDA”

For Time

10-9-8-7-6-5-4-3-2-1:

Deadlift at 1.5 Bodyweight

Bench Press at Bodyweight

Clean at .75 Bodyweight

Compare to 20160510

Video courtesy of CrossFit HQ.  Demo of Games athlete, Frederik Aegidius tackling “Linda”, also known  as “The Three Bars of Death”.

This classic benchmark is a LOT of fun, but will put you through the paces.  The goal is to go unbroken each round, but be smart, especially on the bench press.  If fatigue is setting in and you are near failure, rack the bar and recover before continuing.  Yes, this is for time, but the body will recover faster if you break prior to hitting failure than if you fail out on a rep. And yes, the cleans are meant to be squat cleans.

Scaling Options:

Choose appropriate weights so you can safely complete all 10 rounds

Cool Down:

Doorway Stretch on Rig – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill