14 June 2010
Strength Work
Back Squat
50% x5, 60%x5,70%x5
50%plus 5lbs x5, 60%plus5lbsx5,70%plus5lbsx5
50%plus10lbsx5,60%plus10lbsx5,70%plus10lbsx5
Shoulder Press
50%x5,60%x5,70%x5 do the whole series 3 times thru

WOD
Row 500meters
21 Thrusters 95lbs men/65lbs women
Row 500meters
15 Thrusters 95lbs men/65lbs women
Row 500 meters
9 Thrusters 95lbs men/65lbs women

11:48MP