4JAN10

Tonight did a CFSB WOD with Bickers, Ralph, and Ryan:

Warm up run 400 m
Squat work w/PVC
10x BS - 135#
3xBS- 185#

3x5 BS- 185/195/195f- dropped it on the last rep of the last set

Then did some metcons:

10 min of man makers w/20# DB's

3 min of hollow rock/supermans

On every minute for 20 minutes:
5 pull ups
5 squats
5 burpees