30 November 09
Monday
Warm-up
5 x Overhead lunges with25lb plate (5 per leg)
Ring Holds 15 seconds (go to the extended position of a dip and hold for 15 seconds, forearms should not touch rings)
3 x muscle rows
10 second frog stand
10 x box jumps 20 inch (work on speed)
10 x double unders

Strength Work
Back squat3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
21 L-Sit Pullups
15 Overhead squats 135 men/95lbs women

15 L-Sit Pullups
9 Overhead squats 135 men/95lbs women

9 L-Sit Pullups
6 Overhead squats 135 men/95lbs women

Finish with 10 minutes of stretching.

Interval work
3 x 400 meter run
4 x 200 meter run
5 x 100 meter run

Rest equals work: example 400 meter run 90 seconds work/90 seconds rest