Strength

Deadlift
3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of three and as you increase in weight.

WOD

for time

25-20-15-10-5
Box Jumps 24/20″
50-40-30-20-10
Sit-Ups

Workout notes: This workout is a little bit like the classic CrossFit workout Annie. In that workout we have double unders and today we are performing the more explosive box jump.  Do your best to maintain a steady and controlled pace during the box jumps.  Use the advantage of having “drop sets to try and maintain your intensity level throughout the workout.