Wednesday 3/13/13

Half/Ultra

Warm Up
800 and Dynamic Stretch
10 of each
Push Up
Squat
Sit Up
Pull Up
Burpee

5 X 5
Deadlift (add weight each set, so start light)
Knee to Elbow

For Time
21-15-9
Thrusters (75/45)
Pull Ups (Plank Rows 25/15 and 2=1)

Rest 5 minutes

One mile for time

Stretch and foam roll