July 26, 2010
Warm up:
active stretching. plyometrics.
Sprints:
8 x 100m
full rest
Strength Conditioning:
back squat
5 – 5 – 5 – 5 – 5
Cool Down:
deep stretching.
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back squat
225 – 255 – 275
Refinery WOD:
5 rounds for time
53# kettlebell
10 one arm sdhp left arm
10 one arm sdhp right arm
10 kb swings left arm
10 kb swings right arm
10 push press left
10 push press right
10 burpees
19:57