05 Dec 09
Saturday
Warm-up
3 rounds
10 x Overhead squats 45lb bar
Frog stand hold 15 seconds
5 x Muscle up rows
10 x Double unders

Strength Work
Shoulder Press 3 x 5 reps
Weighted Dips 3 x 5 reps
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
As many rounds as possible in 20 minutes.
5 x HSPU
10 x Single leg squats (5 per leg)
1 x 15 foot rope climb