Monday WOD 11/8/10

-DE LOWER-
Warm Up:
3min Row
Then:
2RDs of
Wall Squat 10
Toy Soldier 2 Single Leg GM 20m
Broad Jumps 20m

"SSBS"
1x5
1x3
8x2(60% of 1RM) @207# + Blue Bands
"Deadlift"
8x1(60% of 1RM) @290#
*45 sec rest btwn*

SE:
Pistols 3x10 each leg
Deadlift @30% of 1RM
3x2min for MAX REPS (Rep Method)
*1min rest btwn*

*Rest 45min at least*

Met-Con
-CFHQ 101108-
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups