Monday, 11/1/10

Warm-Up:

Dynamic Warm-Up

Clean: Build up to a heavy (squat) clean single (not max)

Mr. Clean and Colby 

Strength:
ME Front Squat: Go for a new PR
Romanian DL: 3 x 5
Glute Ham Raises: 3 x 12

MetCon:
"300"
For Time:
25 Pull-Ups
50 DL 135#
50 Push-Ups
50 Box Jumps 24"
50 KTE
50 KB Swings 53#
25 Pull-Ups
*Scale As Needed, and compare to your previous time

Endurance:
Run or Row: 200m, 400m, 800m, 800m, 400m, 200m
Rest half completion time