Thursday – 043015

Ah yes, the infamous "row" face!

Ah yes, the infamous “row” face!

Warm-up
3 rounds not for time:
10 Russian KB swings
10 PVC shoulder dislocates
Walking lunge hip flexor stretch length of gym
One minute bird dog hold switching every 15 seconds

Workout of the Day
For time:
400 meter run
30 Handstand push-ups
400 meter run
20 Deadlifts (275/193)
400 meter run
10 Rope climbs
400 meter run
20 Deadlifts (275/193)
400 meter run
30 Handstand push-ups
400 meter run

Post your scores to the Whiteboard.

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