Friday 06-26-09 WOD

5 minutes on heavy bag

5 minutes streching concentrating on lower back and legs


Back Squat, 80%, 3-3-3-3-3
Load:

Metcon 5~10 Minutes

30 thrusters - 95#
40 pull-ups chest to bar
40 wall ball - 12#
30 burpees

10 minute cool down