Tuesday – 091713

Casey

Casey.  If you can’t read her shirt, it says, “These are the only plates I clean!”

Warm-up/Injury prevention
3 rounds not for time:
40 Second bird dog hold (alternate every 20 seconds)
5 Strict CTB pull-ups
7 Romanian deadlifts with moderate load
8 Shoulder dislocates

Workout of the Day
1k Meter Row
then
Rest 3 minutes,
3 Minute AMRAP
Handstand Pushups
then
Rest 3 minutes,
For time:
3 Rounds
5 Deadlifts (335/223)
5 Weighted pistols each leg (53/35)
then,
400m Sprint

POST TIME and SCORES TO WHITEBOARD

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