Tuesday, 9/14/10

Warm-Up:
3 Rounds:
Full house at the Tim Gym
Run 330m (one small lap)
5 Snatch balance PVC or 45#
3 Deep Ring Dip Stretches

Dynamic Warm-up

WODs:

Strength:
Squat: 45% x 5, 55% x 5, 65% x 5
Snatch (squat) Technique Light: 5 x 3 (5 sets of 3)

MetCon:
10, 9, 8, 7...1 reps for time of:
Kettlebell Swings 70#
Ring Dips (Deep! You should break parallel!)

Endurance:
Run: 4 x 10min intervals, rest 2 mins between, or
Row: 4 x 6 min intervals, rest 2 mins between

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