16AUG2011

Workout #1:
Warmup: 2x
  5 SLDL @ 45#
  5 OHS @ 45#
  5 OH Lunge @ 45# (ea)
  5 CTB Pullup

Set 1:
  5 RDL @ 175# (ea)
  20 Pullup
  5 RDL @ 175# (ea)
  15 Pullup
  5 RDL @ 175# (ea)
  10 Pullup
  5 RDL @ 175# (ea)
  5 Pullup
 Set 2: 10-9-8-7-6
  SLDL @ 135#
  GHD Ham Raise

Set 3: 4x
  3 Hang Squat Snatch @ (95#-95#-95#-115#)
  5 Scotty Bob @ 50# DB
  7 Wall Ball @ 12'/20#

Workout #2:
40 min Bike (70.3 race pace)