08/06/2013

Warmup:  Run 400, Shoulder and Squat Prep

50 Reps of whatever Abdominal exercises you want to do...mix them up if you like.
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Strength: Shoulder Press 

4 x 10 reps - go 5 or 10 pounds heavier then 07/16/13
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For time:

21 Wall Balls 20/14
21 Pull Ups
15 Wall Balls
15 Pull Ups
9 Wall Balls
9 Pull Ups

25 burpee penalty if you stop for water during this one.