11/3/2009

WU:
Shoulder dislocates
3 rounds of 200m row / dive-bomber pushups (slow) / PVC OHS (slow)
Burgener WU w/ 45lb Bar

WOD:
OHS
5x75%
5x80%
5x85%
5x80%

170/180/190/180

Snatch (from shins - start at power, lower to shins just above ground and start)
3x75%
2x3x80%
2x3x85%
3x80%

110/115/115/125/125/115

Metcon:
15/12/9
V-ups / 20lb Wallball / 45lb bar good mornings
5:50