Fri. 9-18-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: B.B. Cleans
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 5 x 5 x 80%

WOD: TGU’s
Beginner/Intermediate Practice 20 min.

Advanced: HEAVY 2 each side x 6 sets