WOD #1
Strength: Deadlift
Practice lift and build up to a 1RM if you have been lifting regularly and have good form. Make sure you are watched on your last set.
2×10 @ 50%, 5-3-1+
1×15 @ 60%, 1×10 @ 70%, 3-2-1-1

Get a substantial amount of rest before starting the WOD after having done heavy Deadlifting.
Black and Blue variations should allow about 20:00 for the workout.

WOD #2
Chipper – For time 

Black

• 30 Hang Power Clean @ 155/115
• Run 800m
• 20 Clean & Jerks @ 155/115
• Row 500m
• 10 Squat Snatch @ 155/155

Blue

• 30 Hang Power Clean @ M=115 or 135 / W= 75 or 95
• Row 500m
• 20 Clean & Jerks @ M=115 or 135 / W= 75 or 95
• Run 800m
• 10 Squat Snatch @ M=115 or 135 / W= 75 or 95

Green

• 30 MBSC, 20/14#
• Run 150 yards (driveway)
• 20 Clean & Jerks @ M=45 or 65/ W= 35 or 45
• Run 150 yards (driveway)
• 10 Squat Snatches @  M=45 or 65/ W= 35 or 45

A very green Ryan D. at the Color Run.