Wed. 11-10-2010

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups



Core Lift: Push Press 80%

10 x 50, 8 x 60, 6 x 70, 4 x 5 x 80%


WOD:

BB Floor Press 12, 10, 8, 6, 4, 2

KB or DB MMA Rows 12, 10, 8, 6, 4, 2

Plate Lateral Holds 30 sec.

Push Ups 12, 10, 8, 6, 4, 2

RidgeWOD:
Sumo Deadlift High Pulls with Bands: 1 x 10, 1 x 8, 3 x 5, 3 x 3

5 Rounds for Time:
7x 225# Deadlift
11x Burpees