29 April 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Burpees - 3 x 5
Back Squat + Rack Press + Front Press - 3 x 5 45#
Strength WOD
Squat 3 x 5 130# 3x(65,85,95,115,125)
Press 3 x 5 100# 3x(65,85,95)
MetCon
15 Clean * Jerks, 1/2 Gasser
10 Clean * Jerks, 1/4 Gasser
5 Clean * Jerks, 1/8 Gasser
SWOD Time: 18 minutes
MetCon Time: 10 minutes
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