21 December 09
Monday
Warm-up
3 Rounds
6 x L-Sit pullups
10 x Burpees
10 x Knee to elbow
10 x Back Extensions

Strength Work
Power Clean 3 sets of 3 reps: find your 3 rep PR
Back Squat 3 sets of 3 reps: find your 3 rep PR

WOD
3 Rounds
500 meter row
15 Overhead squats 115 men/80 women