20 July 2010
Strength Work
Shoulder Press
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

WOD
10 Rounds
10 KB Swings 55lbs men/35lbs women
10 Pullups