Wednesday, 7/21/10

Warm-Up:

3 Rounds:
10 OH Squats 45#
15 Push Press 45#
10 Chest-to-Bar Pull-ups

Dynamic Warm-up

WODs:

Strength:

Squat: 40% x 5, 50% x 5, 60% x 5

MetCon:

3 RFT of:
2 Rope Climb 15'
8 HSPU
16 Lunges 135#

Endurance: 
Tabata x 8
Run or Row: 20s on, 10s off, 8 rounds all out

Pics: Druck doing 45# bicep flexing box jumps