Mon. 11-9-09 WOD

Stretches:
Shoulder dislocaters
Hang high pulls
Push press
Thrusters


Overhead squats
10x50% 8X65% 6X70%
4x4x80%

Wod: AMRAP in 20 min.
Kb lunges to front of gym (heavy)
20 pushup rows then lunge back
20 wall ball shots (men 20 lbs women 10lbs)