20100917

WARMUP
Passthroughs x10
Rotator Cuff Warm-up
Leg Swings x10
Arm Circles x10
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5

2 Rounds
Medball
Overhead toss x10
Rotation toss Left/Right x10 Each
2-arm thrust x10
Sit-up x10

STRENGTH
Deadlift
5-5-5 or 3x5 @85% 1 Rep Max

WOD
9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

MOBILITY
Gastroc/Soleus Stretch
Badass Pigeon