27 Nov 09
Friday
Warm-up
3 sets of:
Overhead squat with PVC pipe x 15
Dead-hang pull-ups x 5 (add weight if necessary)
Muscle-up rows x 3
L-sit on the rings x 10 seconds
Back extensions x 10 reps

Strength Work
Front squat
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.

Strength Endurance
Back Squat
1 x 15-20 (choose a weight 75lbs less than your 5 rep PR and attempt to get a min 15 reps and max 20 reps)

WOD
For time
3 rounds
21 Pullups
21 Jumping Squats with 45lb bar

Interval Work (If possible do at least 2 hours after main WOD)

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.

Finish with 10 minutes of stretching.