22 Sep 2009
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x5 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:
5 rounds
25 x Wall Ball - 20lbs men/14lbs women
5 x Muscle-Up (if not able to do muscle-ups, substitute with 3 pullup/3 ring dips per muscle-up)