05 March 2010
Friday
Strength Work: Use 90% of your 1RM to calculate your %
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
5 Rounds for time:
250 meter row
5 Power Snatch 115lbs men/80lbs women
10 Box Jumps 24 inch