05 June 09
Friday
Warm-up
30 Double Unders
3 rounds
25 Push-ups
20 Squats
15 Rockers

WOD
Back Squat
5,3,1 Reps (work up to a PR)

For Time:
21 x Thrusters
21 x Sumo Deadlift High Pulls
21 x Hang Power Cleans
21 x Push Press
21 x Pull ups

15 x Thrusters
15 x Sumo Deadlift High Pulls
15 x Hang Power Cleans
15 x Push Press
15 x Pull ups

9 x Thrusters
9 x Sumo Deadlift High Pulls
9 x Hang Power Cleans
9 x Push Press
9 x Pull ups

Weight: For all barbell movements = 75lb men and 55lb women

Finish with 10 minutes of stretching