Saturday, 7/10/10

Warm-Up:
3 Rounds:
Run or Row 200m
10 Push-Ups
15 GHD Sit-Ups

Dynamic Warm-up

WODs:

Strength:
Press: 75% x 5, 85% x 3, 95% x 1+
Push Jerk 5 x 3 reps (build up to no more than 80%)

MetCon:
7 RFT with 20# Vest:
3 HSPU (Hands on 45# Bumper Plates-head to ground!)*
5 Strict Chest-To-Bar Pull-Ups
7 Box Jumps 24"
*If you don't have bumper plates, elevate your hands 2"
Do not elevate if you can't do them with good form, or if you struggle with regular HSPU's

Endurance:
3 x 7 min intervals, rest 3 mins between

Pics: Demonstrating signs of difficulty breathing...

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