16 July 2010
Strength Work
Shoulder Press
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON
WOD
As many rounds in 30 minutes:
10 Pull Ups
10 Ring Dips
25 Squats
Rest 60 seconds
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