• 09/17/2013

    [youtube http://youtu.be/UtIR2BDgCdY]

    09/17/2013
    Warm-up
    Deadlift Warm – Up
    1 Round

    Run 200M
    20 x Jumping Jacks
    20 x Squat 2 toe touch
    20 x Calve Jumps
    40 yd High Knees
    40 yd Butt Kicks
    5 x Spiderman stretch ea. leg 10 sec.
    5 x Groiners
    5 x Fire Hydrants ea. leg 3-way
    Run 200M

    Weightlifting
    Find new 1RM
    Deadlift (5-5-3-3-1-1)
    WOD

    Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

    Extra Credit
    GHR’s
    Reverse Hyper

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