21 June 2009
Warm Up: 3x10 arm/neck/trunk rotations;3 x 5 Push Ups/Squats
SWOD
Squat 5 x 5 (45x5,65x3,95x2) 135,145,155,165,175
Press 5 x 5 (45x5,65x3) 95,105,115,120,125 (3+2)
Swim - 500 yds 15'37"
SWOD Time: 28 minutes
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