26 June 09
Friday
Warm-up
500 meter row
3 rounds
25 push ups
15 knee to elbows

WOD
Back Squat***
5 reps, 4 reps, 3 reps, 2 reps, 1 rep

For time:
4 rounds
5 x Over head squat 135lbs men/ 95lbs women
27 x Jump Ring Dips
10 x Chest to Bar kipping pullups
5 x Push Press 135lbs men/95lbs women

Finish with 10 minutes of stretching

***Note Ron I should finish the e-book this weekend. I think there are some things in there that we can use, his program is very similar to the Bigger, Faster, Stronger program.****

Happy Birthday "Chesty" Puller, I'm sure you are kicking somebodies ass somewhere.