Saturday, 10/16/10

Warm-Up:

6 Rounds:
Sled Drag 45# 200 ft, rest 30s

Handstand Walk 60' total

Somebody had to do it...

Dynamic Warm-Up

WODs:

Strength:

ME Press: Pink bands + weight, go for a 1RM
Close Grip Bench: 3 x 8, 60s rest

MetCon:

5 RFT of:
12 Ring Dips
9 Hang Power Clean 135#
6 Push Jerk 135#
*Scale weight/reps as needed

Endurance:
AMRAP 20 mins:
Run or Row 200m
Rest 30s