Mon. 10-12-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Overhead Squat

Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 4 x 80%, 3 x 85%, 5 x 3 x 90%

WOD (15, 10, 8, 6) for time
Burpee pull-ups
Walking lunge with Kb overhead press. (use light weight.)