Wednesday, 8/4/10

Dirty Steve right at home at the Dump Fire

Warm-Up:

Run 400m
3 Rounds:
5 Clapping Push-Ups
5 CTB Pull-Ups

Dynamic Warm-up

WODs:

Strength:

Pull-Ups 3x5
Clean and Snatch Practice

MetCon:

For Time:

Row 1500m
63 Burpees

Scavenging for gym equipment...

Run 1200m
Row 1000m
42 Burpees
Run 800m
Row 500m
21 Burpees
Run 400m

Endurance:
Run or Row: 10min on, 5 min off x 3 rounds