Thursday 12.08.11

Warm Up:
- 500m Row
- Dynamic Shoulder warm up with bands (mini black, red, and orange)
- Samson Stretch
- Thrusters:  45x6, 135x4, 225x2

SWOD:
Front Squats (320:  75%x1, 85%x1, 95%x max reps):
- 240x1
- 272x1
- 304x3
Press (210:  75%x1, 85%x1, 95%x max reps):
- 158x1
- 179x1
- 200x3
1-Arm KB Press:
- 60x 7,7,7

Metcon:
SWAT Op Gone Bad:
- Score:  328 reps.  Last week was 322 reps so I'm heading in the right direction!