Workout of Day 09-09-2013 warmup: "Lil Karen" [5:00 cap] -75 - TopicsExpress

Workout of Day 09-09-2013 warmup: "Lil Karen" [5:00 cap] -75 Wallballs (20lb/14lb)(9/6kg) flexibility: -pigeon pose 2:00/ -goblet squat OR wall squat 2:00/ -calf stretch 2:00/ strength: -backsquat 5x3 reps @ 80% weightlifting: -halting snatch deadlift 3x3 3sec halt on -snatch balance 3x2 3sec halt on bottom -overhead squat 3x1 wod: 21-15-9 reps of -Hang squat clean, 50 pound (22kg) dumbbells -Handstand push-ups pos-workout: -Weighted Planks x30s x3 -Weighted Bridges x30s x3 gymnasticswod/content/mon-0909

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