06 July 2010
Strength Work
Clean
Ladders x 2
Ladder = 1 rep, 2 min rest, 2 reps, 2 min rest, 3 reps, 2 min rest
Choose a little lighter than a weight you would use to do 3 sets of 5 reps
MP 2 Ladders with 185

WOD
5 Hill (13.5% on treadmill) sprints with 1 min rest between sprints
rest 2 minutes
Tabata squats
10 min rest

Hill sprint (13.5% on treadmill) 0.09mile or 100 meters
40 pullups
50 pushups
50 situps
50 squats
Do a Hill sprint everytime you have to stop and everytime you start a new movement
MP 15:45