31 March 2010
Wednesday
Strength Work
Bench Press or Weighted Dips and Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
3 Rounds
300 meter shuttle (25 meters for each shuttle)
25 Push ups
25 Jumping Air Squats

KKT
Warm-up
DOT Drill 6 iterations per pattern
15 Air Squats
10 Swings
10 Rockers
10 Jumping Ring Dips
10 Rope pullups

KKT WOD
500 meter row
25 Swings
25 Goblet Squats with KB
500 meter row