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

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