16 June 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
MetCon
5rounds for time of:
7 Overhead Squats 45 lbs
7 Box Jumps 24" box
7 Dips
SWOD
Deadlift 5 RM 135,155,185,200,215
Strict Pull Ups 3 x max reps (3 mins rest) 6-6-6
SWOD Time: 17 minutes
MetCon Time: 11 minutes
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