4.19.2010

WU:
DROM, dynamic stretching
21-5-9, not for time
Air squats
Pushups

Crossfit programming:
power clean:
65% x 4
185#
75% x 2 x 3
205#
Easy.

front squat
80% x 3 x 3
265#
Easy.

Metcon:
tabata mash-up - for max reps: 20 on / 10 off - 24 total intervals
overhead walking lunge, 45lb
strict pull-up
sit-up

170 total reps.