2 May 2009
Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups; 3x5 squats
Strength WOD
Squat - 3 x 5 135# 3x(45,65,95,115,125)
Bench - 3 x 5 155# 5x(115,135,145)
MetCon
2 rds for time of:
20 Push Ups
Sprint 100 m
20 Burpees
Sprint 100 m
20 Sit Ups
Sprint 200 m
SWOD Time: 12 minutes
MetCon Time: 19 minutes
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