06 April 2010
Tuesday
Strength Work
Weighted Dips or Bench Press and Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
3 Rounds
400 meter run
21 x Pullup
12 x Burpee

KKT Warmup
Row 250 meters
Air squat x 15
KB Swings x 15
Knee to elbow x 15

KKT WOD
3 Rounds
15 x Sumo Deadlift high pulls with Kettlebell
15 x Up/Downs (Squat thrust)