6 May 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
MetCon
8 rds for time of:
100 yd run
8 Kettle Bell swings 50# kb
5 Pull Ups
Strength WOD
Front Squat - 3 x 5 125# 5x(45,65,95) 3x(105,115)
Push Press - 3 x 5 115# 5x(45,65,95,105)
SWOD Time: 20 minutes
MetCon Time: 20 minutes
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