Been a tough KING CF week

You guys have been killing it this week.
Here's a recap of this week's workouts so far:
Monday (10-26)
5 rounds of
25 box jumps
20 wall balls
15 kettle bell swings

Tuesday (10-27)
20 minute AMRAP
200m run
21 SDHP
15 pull ups

Wednesday (10-28)
10 rounds of
1o air squats
1o lunges
10 jumping lunges
10 jumping air squats

Thursday (10-29)
Black Jack
20 push ups - 1 sit up
19 push ups - 2 sit ups
etc.....

Now, it's Friday, we have the Halloween / Coach Ron's B-day Party tomorrow night, so let's take it easy today...

10-30-09 FRIDAY
Warm Up
2 rounds of:
10 double unders
followed by:
5 air squats
5 pull ups
5 kb swings
Do these movements very, "VERY" slowly. Most of you probably have sore legs from Wednesday's WOD, and sore arms from yesterday's WOD, so go slow and stretch out those achy muscles.

WOD
Strength Day
Strict Shoulder Press
3-3-3-3-3
We'll have 2 racks set-up. 1 for men and another for women. This exercise will not be timed. Just cycle in. Concentrate on form, core tight and arms locked out.

FINISHER
1,400m JOG (NOT RUN / not timed) rain or shine, let's finish with 2 laps around the building. Again, this is just to get the legs going from all the legs exercises from Wednesday.