05/03/13

FRIDAY: 
WARM UP:  250m row
                     10 ghd sit ups
                     10 back extensions
                     10 lunges
                     5 pulls ups
                     10 push ups
                     10 pvc pass throughs
                     10 OHS
Strength: Deadlift: 70% x3
                            80% x3
                            90% x3-5
WOD:

21-15-9

Snatch (95/65)

Burpees