Dec 10th, 2009

Lift: Warm-up then sets of 5-3-3-1-1-1 Max Effort Press

rest 5 min

WOD
4x35 yrd sprints
35 yrd burpee broad jumps
20 Wallball
35 yrd burpee broad jumps
20 SDLHP
4x35 yrd sprints

for the Wallball and SumoDeadLiftHighPull use a weight that allows you to do all reps unbroken. Wod should take 4-6min scale appropriately.