Tuesday WOD 9-8-09

Buy In:
10 ea. Hip Swings (front,back,side, side) Shoulder Rotations w/ PVC.
10 inch Worm, walking lunge forward, backward, side lunge (left, right)
3 x 5 Front Squat ladder (determine weight you can do 20x with perfect form)
3 x 5 Deadlift (determine weight you can do 20x with perfect form)

WOD:

3 Rounds for Time
200 m Run
20 Pushups
200 m Run
20 Front Squat (use weight from above)
200 m Run
20 deadlift (195#/165#)
200 m Run
20 Pullups

Cash Out:
5x static hold on bars - 30 secs is goal
5x static hold on rings - 30 secs is goal using false grip
5x dip on bars and rings

results here
All workouts will be scaled to your individual fitness level.