Sunday
29 August 2010
Strength Work
Deadlift and Press
40% x 5
50% x 5
60% x 5
85% x 5
90% x 3
95% x 1 or as many reps as possible

Warmup
3 rounds of 10 reps for time
Handstands Pushups
Box Jumps
Rockers
Knee to elbow
Push ups
Pullups

WOD
3 rounds for time
500 meter row
15 x Push Press 95lbs men/65lbs women
15 x Sumo Deadlift High Pulls 95lbs men/65lbs women