WOD - 11/9

Spin 30 minutes

CrossFit
1/2 mile run & stretch

2 x 6 Pistols (one leg squat...blah)

Deadlift
1 x 5 50% max - 135lbs
1 x 3 60% max - 165lbs
1 x 3 70% max - 195lbs
3 x 2 80% max - 225lbs
2 x 1 90% max - 275lbs

3 x 5 ...ab exercise holding one end of the bar up a chest height and moving it in a circle.

65 pull-ups