|john wayne was at crossfit east coast??|
Warm up: row 500 m, then work up to 3 rm deadlift.
Strength: Deadlift: Perform 3 sets of 5 reps at 85%-90% 3RM. Rest as needed between sets.
W.O.D.: complete the following for time...
250x double unders
150x wall ball (20#/12#)
Durability: 50x WTD sit ups, 30x reverse others (heavy)