06 March 2010
Saturday
Strength Work
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
800 meter run
25 Wall Ball
25 Slam ball
25 Pull up
25 Sumo Deadlift High Pull 75lbs men /55lbs women

400 meter run
20 Wall Ball
20 Slam Ball
20 Pullup
20 Sumo Deadlift High Pull 75lbs men /55lbs women

200 meter run
15 Wall Ball
15 Slam Ball
15 Pullup
15 Sumo Deadlift High Pull 75lbs men /55lbs women

100 meter run
10 Wall Ball
10 Slam Ball
10 Pullup
10 Sumo Deadlift High Pull 75lbs men /55lbs women