07 Dec 09
Monday
Warm-up
L-Sit Pullups
HSPU
Frog Stand Holds
Overhead Squats
Situps
Backextentions

Strength Work
Back Squat 3 sets of 5 reps
Last set should be 5lbs heavier than last weeks PR.

WOD
Descend as fast as possible 10,9,8,7,6,5,4,3,2,1
Push Press 135lbs men/95lbs women
Pullups

Interval work
8 x 200 meter run or row (rest 1 minute between each work interval)