29 Dec 09
Tuesday
Warm-up
3 rounds
500 meter row
10 pullups
15 air squats
5 HSPU (hold for 15 seconds @ the bottom)

WOD
21,18,15,12,9,6
Thrusters 65lbs men, 45lbs women
Box Jumps 24" men,20" women
KB swings 55 men, 35 women