Deadlifts

Our guest Shanna did a great job in helping coaching and kicked ass in the WOD

Deadlifts - 5 x 5 @ 95% max five reps.  or 90% of 1 rep max.

then for fun (or not)

Run 400 M
50 Lunges w wt OH
Run 400 M
Intermediate

Run 250M
40 Lunges
run 250 M

Beginners

Run 100M
30 Lunges
Run 100 M