]
Warm up:
P1: 200m row
P2: 8 walking lunges with plate OH, 4 burpee box jumps
complete 2 rounds
WOD:
A. 30 Turkish Get Ups (not for time) 24kg/16kg, alternating arms
B. 15min AMRAP
10 KBS 32kg/24kg
10 box jumps 24″
10 ring dips
Powerlifting:
A. high bar back squat 1×5 @70%, 1×3 @75%, 1 x max reps @85%, rest 3minutes between
B. weighted pull ups 3 x failure – 1 reps @70%, rest 3minutes between
C1. 3×10 glute-ham raises, rest 30 seconds
C2. 310 evil wheels, rest 30 seconds
Casey!! I love it! =]
CASEY!!!! Awesome form on the overhead!
Casey! wow those are some speed shorts alright!
UUUHHH…I think I am going to have to retire those. At least when I know there will be a camera around. eek!!!
Girl, I own that pair as well! They are worth $$$ on eBay. Just sayin. You got great form in any pair of shorts. I’m ready for Ragnar……. NOT! We are awesome van 2. Deadlifts and bacon? Or bacon and deadlifts?
Great form too! I’m sure the lulu helped!
NIce form on that snatch
CASEY!! I logged on to fix a typo in the WOD and screwed up your pictures! Oh well, you still look great in that OHS! Nice work! 🙂
Okay I fixed it! Looking good Casey! 🙂
CASEY B nice form!!!!
Casey!!! 🙂
Work it girl!
Everyone needs to sign up for BARBELLS FOR BOOBS!!!!!
Is there a direct link for B4B on our CFHSV website somewhere? I’ve seen questions on FB about how to sign up, and folks are asking… I know we all got an email about it, but these are non CFHSV members.
Thx!
There is a link on our home page on the left hand side under Latest News! Please register online prior to 10/27 and join the CFHSV TEAM if you plan on participating!!
Go, Casey Go! And for the record, if my legs looked like yours, I wouldn’t wear shorts to workout.
Looking STRONG, Casey!
Dynamic effort split jerks with chains. 70# 10×2
A. 20 reps with 16 kg
10 reps with 20 kg
B. 5 Rx’d
Dumbbell skull crushers