23 May 2009
Warm Up: 3x10 arm/neck/trunk rotations; 3x5 push ups/squats;
Strength WOD
Squat - 3 x 5 150# 3x(45,65,95,115,135)
Bench - 3 x 5 165# 5x(115,135,155)
MetCon
3 rds of
50yd x 6 Sprints (5 min rest between rds)
SWOD Time: 29 minutes
MetCon Time: 13 minutes
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