01 September 09
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For time:
3 Rounds
Row 500 meters
15 x Thrusters 95lbs men/65lbs women

Finish with 10 minutes of stretching.