Mon. 9-21-09 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: Front Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%

WOD: (15, 10, 8, 6,)- Timed
Wall Ball Shots
KB Plank Rows (each arm)

So you thought our burpees sucked. Try these!