Tuesday, 9/28/10

Warm-Up:

3 Rounds:
10 Lunges
10 Power Cleans

The acrobatic reach for the top

10 OH Squats

Dynamic Warm-up

WODs:

Strength:

Squat: 80% x 3, 85% x 3, 90% x 3+
Glute Ham Raises: 4 x 8 (rest 1 min between sets)

MetCon:

4 Rounds For Time:
2 Rope Climbs, 15'
6 Power Cleans 155#
12 Lunges 155#

Compare to 5/29/10

Endurance: 
Run or Row: 1200m, rest 1 min, 3 rounds