Fri. 10-2-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: Sumo Deadlift
10 x 50%, 8 x 60 %, 6 x 70%, 3 x 75%, 2 x 80%, 4 x 4 x 85%

WOD: Complete 6 Rounds
Rest 1-2 min. between rounds
10- Pull Ups Strict
10 – HEAVY KB Sumo Deadlift High Pulls