Wednesday Jan. 5, 2011

CFV 6 am Adam & John

1) Wendler W1D2 - Shoulder Press partnered w/ Val
1RM = 70 x .9 = 63#
65% x 5 = (41#) used 43#
75% x 5 = (47#) used 48#
85% x 5+ = (53.5#) used 53# 10 reps total

Between each set, complete 4 high wall balls 10#

Then,4:00 row at 15 to 20 seconds above your 500m PR pace = 852m
3:00 wall balls = 34 @ 10#
2:00 OH lunges = 1.5 laps w/15#
1:00 burpees = 9

PT 2.30 pm