February 2nd, 2012

Warm Up:

2 rnds:

20 lunges

20 SDHP @ 45#

20 squats

1 min handstand hold

Strength:

Deadlift:

20 reps from shin @ 45#

10 reps @ 80#

5 reps @ 105#

5 reps @ 130#

Then:

3-3-3-3-3 @ 185# with 3 min rest between sets

WOD:

“Fran”

21-15-9

Thrusters @ 65#

Pull ups