http://www.youtube.com/watch?v=EmFK40BmeuA&sns=em
FRIDAY:
W.O.D. 1
Barbell Complex
4 rounds
10 deadlift
2 cleans
1 push press
– rest after each round
– add weight each round
W.O.D. 2
5 min amrap
5 clapping push ups
10 jump lunges
15 grasshoppers l/r =1