12/31/2009

WU:
1 min jump rope
DROM and dynamic stretching stuff
2 mins double unders
15 pushups

WOD:
3x5 deadlifts
350-375-400
(note: belting squats and deadlift heavy sets now... belt for last set)

Metcon:
4 rounds for total time:
5 muscle-ups
10 hang power clean
15 toes-to-bar
rest 60 seconds

15:13
jumping MUs, 155# hang cleans and half ROM on my later toes to bars.