Tuesday 9.10.13

For time:

400 M Run
21 Back Squats (bodyweight/.75 bodyweight from rack)
400 M Run
15 Back Squats
400 M Run
9 Back Squats

Compare loads to HERE

1) Every minute on the minute for 10 minutes complete:

Even minutes: “Goat 1”
Odd minutes: “Goat 2”

2) Banded Heel Cord: Anterior Bias (page 385)
Single Leg Flexion with External Rotation Bias (page 306)

Rx’d +

400 M Run
30 Back Squats (165/110 no racks)
400 M Run
20 Front Squats (165/110 no racks)
400 M Run
10 Overhead Squats (165/110 no racks)

1) Every minute on the minute for 10 minutes complete:

Even minutes: 3-5 Muscle UpsĀ 
Odd minutes: 6 Deficit Handstand Push Ups @ 6″

4 on 1 with Dan Bailey-Video

Achieving The Bottom Position With Glen Pendlay-Video

Identifying Upper Cross Syndrome-CrossFit Invictus

“It’s so hard when I have to, and so easy when I want to.”~Annie Gottlier

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