Wednesday 10/15/2008

WOD
5-10-15-20-15-10-5 reps of:
Overhead Squat (45#)
V-Up
Shoulder Press (45#)
Decline Situp (25#)

Swim Workout
W/U: 500 m
Drill Work: 500 m
Workout: 100/200/300/400/500/400/300/200/100 free

WOD: Charge
10-9-8-7-6-5-4-3-2-1 reps of:
Dead Hang Pullups
2-for-1 Wall Ball Shots

***
"If it's very painful for you to criticize your friends - you're safe in doing it. But if you take the slightest pleasure in it, that's the time to hold your tongue."
- Alice Duer Miller