06 July 09
Monday
Warm-up
3 Rounds
25 Push ups
10 Pull-ups
25 Sit-ups
25 Air Squats

WOD
Deadlift (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For time:
200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)

200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)

200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)

200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target

200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target

200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target

Finish with 10 minutes of stretching.

Team Tubby go to this website to find Slam balls http://www.d-ball.com/