30 Oct 09
Friday
WOD 1
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD 2
Do the following run circuit twice:
1 min on 50 seconds off, 1 min on 40 seconds off, 1 min on 30 seconds off, 1 min on 20 seconds off, 1 min on 10 seconds off

Score equals total distance covered.

Finish with 10 minutes of stretching.