08 Jan 10
Friday
Warmup
Frog stand holds
L-sit holds
Hand stand holds
20 box jumps

Strength Work
Shoulder Press
Front Squat
3 sets of 5 reps
Recommend re-setting your 5 rep max set to 20 lbs less than your previous best. Over the next 5 weeks attempt to make 10 lb jumps per week.

WOD
800 meter run
20 Pullups
30 Push ups
40 Situps
50 Air squats

600 meter run
15 Pullups
25 Push ups
35 Situps
45 Air squats

400 meter run
10 Pullups
20 Push ups
30 Situps
40 Air squats

200 meter run
5 Pullups
15 Pushups
25 situps
35 air squats