19 July 2010
Strength Work
Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
Sumo deadlift high pull 75lbs men/55lbs women
Slam ball 40lb ball
As many reps as possible in 10 minutes: if you do 10 reps with SDHP, then you must d0
10 reps with slam ball, you can change it up every round, but your reps must always match.

Rest 2 minutes

Squat thrust (burpee without the jump or pushup)
Dumbbell swings with 55lb dumbbell men/35lb dumbbell women
As many reps as possible in 10 minutes:if you do 10 reps with squat thrust, then you must d0 10 reps with DB Swings, you can change it up every round, but your reps must always match.

Rest 2 minutes

Push press 95lbs men/75lbs women
24 inch box jumps

As many reps as possible in 10 minutes:if you do 10 reps with Push Press, then you must d0 10 reps with Box Jumps, you can change it up every round, but your reps must always match.