Friday, 8/20/10

Warm-Up:

The guys gettin' some

3 Rounds:
3 Press 45#
4 Push Press 45#
5 Push Jerk 45#
30 DU's

Dynamic Warm-up

WODs:

Strength:

Press: 65% x 5, 75% x 5, 85% x 5+

MetCon:

AMRAP 15:
5 Tire Flips
10 GHD Sit-Ups
15 Box Jumps 20"

Endurance: 1 minute ladder
1min on, 1 min off, 1min on, 50s off, 1min on, 40s off.. continue down to 10s off, then go back up