Fri 10-16-09 WOD

Warm Up: 10 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Shoulder Press
Overhead Squat
CNJ

Core Lift: B.B. Clean N Jerk
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%

WOD 3 sets for time
10 each arm single arm KB overhead squat
20 KB swings (2-hands heavy)
20 pull-up