June 14, 2010

AM Oly WOD
Warmup;
100ft Walking lunges
3 rds of Cindy

1. PS+HSS+Sn 5x3 (S1,2,5 @ 70%, s3,4 @75%)
2. Sn bal 5x3 (s1,2 @75%, s3,4,5 @ 80%)
3. Back squat 5x5 (@80%)
4. Clean shrugs 5x5 (@120%)
5. Back ext 15, 12, 10
6. Hanging leg raise 3x10
7. Pulups 3x10

PM Running WOD
4x300m run (all out sprints, 5 min recoveries)