Saturday, 9/25/10

Warm-Up:

Cavemen may have had Forged t-shirts,
but I'm pretty sure they didn't drink beer
-BG, Hollywood and Vic, East Coast

Row 750m

Dynamic Warm-up

WODs:

Strength:

Deadlift: 80% x 3, 85% x 3, 90% x 3+
Glute Ham Raises: 4 x 6

MetCon:

5 RFT of:
5 DL 255#
10 Burpees
Row 200m
*Scale weight as needed

Endurance: Tempo 85% first half, 95% second half
Run 10k total, or Row 3k total