Monday, 8/2/10

Warm-Up:

Double-Under Practice 5 mins

Hollywood doing burpee free throws

Dynamic Warm-up

WODs:

Strength:

Bench Press: 80% x 3, 85% x 3, 90% x 3+
Ring Dips: 3x5
Hang Snatch Pulls: 3 x 3 at medium/heavy weight (if technique is solid)

MetCon:

3 RFT:
30 Sledge Strikes (15/arm)
40 DU's
50m Sled Drag 70#
60 Sit-ups

Endurance:

4 x 5min on, 3min rest