Wednesday, 9/1/10

Warm-Up:

3 Rounds:
10 GHD Sit-Ups
10 Kongs
20 DU's

Back and more determined than ever... 

Dynamic Warm-up

WODs:

Strength:

Optional: Ring Dips: 3 x 5
Olympic Lifting Technique!

MetCon:

For Time:
Run 800m
2 Rounds:
5 Rope Climbs 15'
10 Stone Shoulders 90#
20 Box Jumps 24"
30 KTE
40 Double-Unders
Then: Row 800m

Endurance:
Run or Row: 2 min on, 1 min off, 6 rounds