WOD 8-15-09: Suzy Sells Sea Shells

5 mile freedom walk, steady pace. Smooth.

WOD 8-14-09: DEFENDER

Am:
1 hr 20 min.
15 min ver ez spin WU
10 min. All-out TT (hr was 7 bpm low, body tired from 4 consecutive days high intensity training but that's part of the plan)
30 min. Cornering drills on parking lot cornering course
10 min. All-out TT
Ez home

Pm:
1 hr. 15 min.
Humped 30 lb. SB, 32' rope to park w TV who carried 25 lb med ball
-55 pull-ups, 55 push-ups
5 med ball ex. X 10 reps per, hard:
-sumo back
-sumo fwd
-lat throw L
-lat throw R
-chest pass


55 lb. Bag deadliest catch:
-2 x hand over hand
-2 x hand under hand
-2 x lat pull L
-2 x lat pull R

3 x 10 reps:
-SL deadlift w/30 lb SB (L and R)

3 x 10 reps 25 lb. Med ball clean

5 reps x same 5 med ball ex. As above

Carry gear home.

Drill it.