05/22/2012

WARM UP
Dynamic Stretch
2 min amrap double unders
25 back ext
25 ghd sit ups

WOD 1
for time:
500m row
30 bench press @225
1000m row
20 bench press @225
20000m row
10 bench press @ 225
time:22:22

WOD 2
Halt/C&J 3x5
145-155-175-185-205(fail on 3rd rep)
Heavy Clean Pulls 5x3
225-255-275

A/R
cold shower and ice therapy on low back & hips