new start aug 9th 2010

Ballistic warmup

Work capacity - great pyramid

Burpee 2 pullups 3 pressups 4
4. 6. 8

Until. 12. 18. 24

And back down again

5k run

Pm - strength

Tonights starts 5-3-1 on the lower percentage

2 x CFFWU

Then Press