7 June 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Strength WOD
Deadlift - 5 x 5 135,165,185,200,210
MetCon
20 Thrusters (65#), 20 yd Sprint
15 Thrusters (65#), 40 yd Sprint
10 Thrusters (65#), 80 yd Sprint
5 Thrusters (65#), 100 yd Sprint
500 meter sprint - 16 minutes
SWOD Time: 13 minutes
MetCon Time: 16 minutes
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