Wed. 10-21-09 WOD

Warm Up:
Shoulder Stretches
Squats
High Knees
Band Rows
Band Presss

Core Lift: Shoulder Strict Press
5 x 50%, 5 x 60%, 5 x 65%, 5 x 75%, 3 x 80%, 3 x 3 x 90%

WOD: 3 Rounds (HEAVY)
(Perform 10 KB Floor Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)
10, 8, 6- KB Floor Presses
10, 8, 6-BB Rack High Pulls

Then Complete: 2 Rounds (Best Time)
30-Push Ups
30-MB Overhead Slams