"Monday WOD"

Monday 30/08/10

"You Know The Formula"

Part 1

50 Squats

100 m Sprint

35 Squats

100 m Sprint

20 Squats

100 m Sprint

Part 2

Shoulder Press Build

Warm up 1 x 10 - 1 x 6

5 - 3 - 2 - 2 - 1

Part 3

In 7 mins complete

3 Rounds of

5 Shoulder Press @ 80% of 1RM

10 Box Jumps 24"20"16"

In the time remaining

Row as many mtrs as Possible