Monday 9.12.11

Buy In: Row 500 or run Terminal Loop. 12 reps: PVC Shoulder dislocations, pvc thrusters, back extensions, bridges, side-lying bridges, back extensions.  3 sets of 3 back squats.

copied and pasted from CrossFit.com:

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Mike AlleyComment