Tuesday 12.06.11

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- V-Ups:  3x5
- Reverse Hypers:  3x5

SWOD:
Snatch Complex:
- 65x3
- 115x2
- 155x1
- 175x1 snatch
- 195x1 snatch
Deadlifts (Training Max: 505)
- 379x1
- 430x1
- 480x3 (Did these with a double overhand hook grip.  3RM PR!)
Chin Ups:
- Bwtx5
- 25x4
- 50x2
- 75x1
- C2B x4

Metcon:
5 round Tabata SWAT Circuit:
- Score:  226 reps