Tuesday 18th May 2010

A1. Overhead Squats; 3-3-2-2-1-1, rest 4 mins.

A2. Mixed Grip Pull Ups; 2-3 reps x6 sets, rest 4 mins.

Then 3 rounds of;

20 unbroken Wall Ball

15 unbroken Pull Ups

Rest 2 mins.

A1. 70kg-75kgF(2)-75kg-75kg-77.5kg-80kg

A2. 20kgx3-25kgx3-30kgx3-35kgx2-37.5kgx2-40kgx2

7.32 total time for the unbroken WOD

Rest 3 hours

Then AMRAP in 20 mins of;

21 Ring Dips

21 Kbell Swings, 32kg

4 rounds and up to 12 swings.