Warm-up: JA's, 5:00 JR, 20-box jumps, 20-bar squat cleans.

WOD: "Tabata is a Bitch" :20 seconds on :10 seconds on for 8-rounds. Jump rope to Burpees to squat cleans. M65, W35. 6/24/09

Strength: Shoulder press  1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%.

Endurance: 1000 SS swim no fins, 1000 TB swim w/fins, 1000 SS swim w/fins.