092407

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WOD
CFWU (see link)
3 Rounds (10 - 15 reps)
Samson Stretch 15-30 seconds
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up (3 full - 7 bodyrows)
Dip (on bench)
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CF 12wk
W1D1
Deadlift 15,12,9

Warm up: Well the warm up kicked my tail - as expected. I did only 3 pullups per round and switched to bodyrows to finish with 3 rx'd, 7 bodyrows. Stuck to 10 reps on every move. Dips were done on a bench. Back extensions were supermans.

12wk program: Deadlift with 40lbs (don't know the weight of my cheapo bar + 2 10lb plates). Stuck to form - but need a lot of practice. I fling my 30+ lb each kids around without thought. I need to watch the methods with the light weight since I can do 40lbs very poorly.

Nice sweat!

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