workout of the day July-15-11

BASIC WARM UP
STRETCH 10 MIN

SWOD:
            POWER CLEAN 2,2,2,2,2,2,2
            CHIN UPS 3 X MR
DWOD:
            SPRINT 20m X 2
            SPRINT 40m X 4
            SPRINT 100m X 10
Resting 30s between each effort and rest 1 min between 100m sprints

FWOD:
          same as DWOD