Tuesday, 9/7/10

Warm-Up:
Go big or... good job Jim!
Row 500m
Light Snatch Technique 5 x 3 (stop and reset between each rep, start with PVC and build up to no more than 65#)

Dynamic Warm-up

WODs:

Strength:
Squat: 85% x 5, 90% x 3, 95% x 1+

MetCon:
21, 15, 9 reps for time of:
Tire Flips
Feet-to-Bars
Row (calories)

Rest 30s, then:
Max ball slams in 2 mins, 23#

Endurance:
Run or Row: 3 x 1k repeats, rest as needed between


Click HERE to watch on YouTube

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