Friday 12.02.11

Warm Up:
- 400m Run
- Samson Stretch
- GHD Sit Ups:  5x5 @ 25 lbs
- Thrusters:  45x5, 95x4, 135x3, 185x2, 225x1

SWOD:
Front Squats:
- 224x3
- 256x3
- 288x5
Press:
- 147x3
- 168x3
- 189x5
1-Arm KB Press:
- 53x 10,10,10

Metcon:
100m Sprints:
- 9 sprints with 1:00 rest.  I didn't time the sprints, just the rest periods.

It was SO nice to be lifting at The Compound again.