24 June 2009
Warm Up: 3x10 arm/neck/trunk rotations; 3 x 5 Pulls Ups; 10-8-6 Push Ups/Squats
SWOD
Bench Press - 5 x 5 135,155,165,175,180
MetCon
30 Squats Body Wt
200 yd Sprint
30 Burpees
SWOD Time: 10 minutes
MetCon Time: 9 minutes
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