day one.

Monday, November 7, 2011.

warm up: 3 rounds

200m run

duck walk

goblet squat @ 18# x10

push ups x 10

strength:

back squat 5-3-1(+) | 75%-85%-95%

warm up @ 45x10, 65x5

working sets 115x5, 130x3, 140x10

wod: amrap 10 minutes

7 sumo deadlift high pulls @ 75#

12 body weight squats

run 200m run + 10# plate

4 rounds + 1 sumo dead lift high pull.