05 April 2010
Strength Work
Weighted Dips or Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
80lbs x 5 reps MP
Warm-up
5 rounds for time:
20 slam balls 20lb ball
20 rockers
6:20 MP

WOD
1000 meter row
30 kb swings 70lb men/55lb women
30 pullups
9:15 MP