11/27/2009

WU:
300 jump rope
DROM, dynamic stretching
2 rounds of:
15 air squats
15 pushups
15 weightless reverse hyper movement

WOD:
Deadlift 70% x 3
Deadlift 80% x 3
Deadlift 90% x 3 or more
315-360-405x4

then...

For total time:
3 sets
250m row
25 wall ball, 20lb (14lb)
25 sit-ups
rest 3 minutes

16:43