Thursday, 7/15/10

Warm-Up:
Run 800m
3 RDS:
2 Rope Climbs
4 Box Jumps 36"
6 HSPU

Dynamic Warm-up

WODs:

Strength:
Pull-Ups 3x3

MetCon:
6 RFT with a 45# Dumbbell
10 Push Press Right Arm
10 Push Press Left Arm
10 Pull-ups (DB held with feet/legs)
10 Box Jumps 24"

Endurance: Same pace sprints
Run: 6 x 400m, or
Row: 6 x 500m

Pic1: Who is this guy???


Pic2: Agee coaching BG, Druck warming up, Jim practicing Kung Fu, and Vic crying...




Vid: "Tax Man"


video

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