8 July 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats
Press - 5x(45,65,95)
Front Squat - 5x(45,65,95)
SWOD
Press 5 x 5 - 105,110,115,115,115
MetCon
5 rds for time of:
7 Front Squats 95#
7 Burpee Pull Ups
SWOD Time: 12 minutes
MetCon Time: 18 minutes
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