WOD 111207

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Squats
-20X Good Mornings with dowel
-20X Deadlift with dowel
-10X Deadlift with barbell
-08X Deadlift with 50% of 1RM

Then:

Max Effort
Deadlift 60% of 1RMx3

Deadlift 5-5-5 or more , 15 minute limit @ 85% of 1RM

Timed Effort

EMOTM for 15 minutes:
5 Pull-Ups
Max rep burpee

Do this in either order, for large groups experienced athletes do part A first, and visa-versa.

Rest precisely 10 minutes between efforts.

CrossFit Games Open 2012 Athletes:
Accumulate 200 double-unders at any time during the day, trying to string together as many as possible. We encourage as many people as possible to participate in Team CrossFit East Bay. One of the top teams last year had 230 people on the team.

Post load in part A and burpees in part B to comments.