9.26.11 / "Diane"

WARMUP

2 Rounds

200M Run

10 T-Pushup

10 OH Squats

STRENGTH/SKILL
Pistols x 7/leg
Kroc Rows x 8/side
Lowers from an inverted hang on the rings x 4

(3cycles, Kroc: 53lbs)

METCON
"DIANE"
21-15-9
Deadlift (185#)
HSPU (w/bands)

(8:24)

 additional workout:
300m Rowing Sprints (2min rest between sprints)
1- 56s
2- 57s
3- 59s
4- 1:02
5- 59s