Wednesday, 7/14/10

Warm-Up:

Row 500m
60 GHD Sit-Ups

Dynamic Warm-up

WODs:

Strength:

Squat: 75% x 5, 85% x 3, 95% x 1+
Ring Dips: 3x3

MetCon:

3 Rounds For Time:
Row 500m
25 Power Snatches 75#
Run 400m

Endurance:

Run or Row: 12 x 1 min intervals, 30s rest between each

Pic: All he needs is a newspaper...