7-22-09

W-up: 5,4,3,2,1 Push-up, Burpee, Run d/b

Grinder: x3
Feet to bar x8
DB SA Full sit-up x8ea
DB Bench xAMAP
DB Front Squat xas many as bench reps

For time: 20-15-10
Sumo High Pull Jumps
Pull-ups
Dips

Finisher: Work on weakness