02 March 2010
Tuesday
Strength Work: Use 90% of your 1RM to calculate your %
Bench Press or Weighted Dips
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
21, 15, 9
Thrusters 95lbs men/65lbs women
Knee to Elbow