28 Oct 09
Wednesday
WOD 1
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD 2
For Time
7 Rounds
5 x Overhead Squats 115lbs men/80lbs women
7 x Sumo Deadlift High Pulls 115lbs men/80lbs women
9 x Ring Dips
11 x Pull-ups

Finish with 10 minutes of stretching.