13 May 2009
Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;
Strength WOD
Squat 3 x 5 140# 3x(45,65,85,105,125)
Pres s3 x 5 105# 3x(45,65,85,95)
MetCon
7 rds for time of:
Deadlift x 3 175#
Burpees x 5
SWOD Time: 22 minutes
MetCon Time: 9 minutes
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