04 Dec 09
Friday
Warm-up
10 x Pullups
25 x Push ups
10 x Knee to elbow
Buergner PVC Pipe drills

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.

WOD
30 x Clean and Jerk 135lbs men/95lbs women

Interval work
4x5 min intervals w/3min recovery between rounds.