Monday, 8/23/10

Warm-Up:

3 Rounds:

Hollywood doing GHD Sit-Ups

Handstand Walk 20'
20 Double-Unders
10 Ring Push-ups

Dynamic Warm-up

WODs:

Strength:

Bench Press: 65% x 5, 75% x 5, 85% x 5+
Ring Dips: 3 x 5
Hang Power Snatch: 5 sets, 3 reps

MetCon:

Every Minute on the Minute for as long as you are able:
3 Bench Press 185# or 225#
10 Burpees
*Start the clock, do 3 reps of bench, 10 burpees, and rest until the next minute. When you can't do the reps within the minute, you're done

Endurance: Intervals
Run: 5 x 800m, or Row: 5 x 1000m, 90s rest, keep pace the same for all rounds



Click HERE to watch on YouTube