14DEC2010

Focus: Core

Warmup:
Light Run
Back and Shoulder Stretches
SLDL, Overhead Squat, Good Morning Supersets

For time (@ 95#):
20 Thrusters
20 SDHP
20 Push Jerk
20 Overhead Squat
20 Front Squat
4 Burpees on the minute every minute
(my time: 9:51)
this circuit stolen from Joe Bauer (a CF trainer in Seattle)

60 RDL @ 155# (30 ea)
40 Pistols (20 ea)