5/29/10

Warm-Up:
Row 500m

Dynamic Warm-Up

WODs:

Strength:
Dead Lift 3x3 or 3x5

MetCon:
4 Rounds for Time:

2 Rope Climbs, 15'

6 Power Cleans 155# (ground to shoulder)

12 Lunges 155# (don't use a rack)

Endurance:
Run, bike or row: 1 min on, 1 min off x 9. Keep pace the same for all 9 rounds.

Pic: Post-WOD tango-ness