Tuesday, 8/3/10

Warm-Up:

Pistol Practice 5 mins (use rope or rings for balance if needed, add weight if you can)
3 Rounds:
3 HSPU

Comm 66 

Run 200m
8 Box Jumps 24"

Dynamic Warm-up

WODs:

Strength:

Back Squat: 80% x 3, 85% x 3, 90% x 3+
Straight Leg Deadlift: 3x8 at medium weight
Clean Technique (Optional)

MetCon:

"Fight Gone Bad"
3 Rounds of one minute at each station, for max reps:
Wall Ball 20#, 10' target
Sumo Deadlift High Pull 75#
Box Jumps 20"
Push-Press 75#
Row (calories)
Rest

Endurance:

Rest