Tuesday 032216

Casey crushed Open WOD 16.4, doing it RX!

Warm Up
3 Rounds
10 Tempo Swings on the Rings or Bar - Athletes Choice
15 GHD Sit Ups or AbMat Sit Ups
10, 15, 20, 30, 50' Handstand Walk

#409 - "Country Grammer"
21-15-9
Box Jumps (24"/20")
Shoulder to Overhead (135/95)
5-3-1 Rope Climbs after the set of Shoulder to Overhead

Open Gym Accessory
3 Sets
10 Dumbbell Bench Presses (heavy)
Rest :20 seconds
10 Dumbbel Rows per arm (heavy, they can be differnt dumbbells then the ones you use for bench press)
Rest: 75 seconds