Sept 15th 2011

A1. Wall ball 25#- 3 x 10 afap; rest 10 sec

A2. SDLHP @ 95#- 3 x 10 afap; rest 60 sec
Total time w/ rests: 4:04 (sets were all 41 sec including 10 sec rests)

B1. Push Press @ 95#- 3 x 10 afap; rest 10 sec

B2. Box Jumps 20”- 3 x 15 afap; rest 60 sec
Total time w/ rests: 3:40 (sets were 35, 33 and 31 sec with 10 sec rests)

                                              C. Run 400m @ 90% x 3; rest 2 min

Runs: 1:14, 1:15, 1:19

POST NUTRITION- 35P, 35C