25 Oct 09
Sunday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or as many reps as you can complete

For time:
3 Rounds
400 meter run
21 Swings 55lb KB men/35lb KB women
1 x 15 foot rope climb

Finish with 10 minutes of stretching.