Mon. 9-28-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Overhead Squat

Core Lift: Overhead Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%

WOD: 4 Rounds
2 x's Jump Over Small Hurdles (NO WEIGHT)
2 x's KB Carry Over/Under Big Hurdles
10- KB Lunges Each Leg