13 June 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Strength WOD
Squat - 3x5 3x(95,115,135), 5x(155,160,165)
Press - 3x5 3x(45,65,95), 5x(110,115,120)
MetCon
For Time:
Thrusters x 21 65#
Pull Ups x 21
Burpees x 21
SWOD Time: 31 minutes
MetCon Time: 11 minutes
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