Monday, 9/13/10

Warm-Up:
3 Rounds:
Before Jim's one-armed back flip dismount...
10 OH Squats PVC (pause at bottom)
7 Push-ups
4 CTB Pull-ups

Dynamic Warm-up

WODs:

Strength:
Bench: 45% x 5, 55% x 5, 65% x 5

MetCon:
Half "Mary"
AMRAP 10:
5 Handstand Push-ups
10 Pistols (5 each leg)*
15 Pull-ups
*One legged squat: stand on a box if your flexibility is lacking, and use a rope or band for balance

Endurance: Intervals
Run or Row: 45s on, 45s off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 on, 6 off, then go back down...

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