"Sunday Workout of the Day" March 27th, 2011

*Sunday Workout of the Day*

This was supposed to be my rest day, but the next week is going to be hectic with the move to the new location for Vagabond CrossFit to Easton, Massachusetts. I had to get some sort of speed training strength day in, so I implemented my two movements I did this week into a small conditioning workout with the concentration of speed and explosiveness for each movement.

Workout of the Day:
A1. Speed Sumo Deadlift @ 70% @ 255 lbs- Rest 20 seconds
A2. Speed Low Bar Back Squat @ 60% @ 200 lbs- Rest 20 seconds
A3. Sprint Row 200 m- Rest 45 seconds

Alternate betweent the 3 movements. The circuit consisted of 8 sets in total at 3 reps for each strength movement