Saturday, 10/30/10

Warm-Up:
20 Wall Ball
Marc and B-Ash doin' some pull-ups
20 Box Jumps
20 Clapping Push-Ups

Rack Jerk: Work up to a heavy single (not max)

Dynamic Warm-Up

Strength:
ME Press with chains: Go for a new 1RM!
*Use about 50% chain weight, 50% bar weight
Wide Grip Bench: 2 x 10
Ring Dips: 3 x 10

MetCon:
For Time:
70 Sit-Ups
60 Double-Unders
50 Burpees (yes, more burpees)
40 Pull-Ups
30 Box Jumps 24"
20 Stone Push-Press, 92#

Endurance:
Run: 3 x 1200m, rest 2 mins between, or
Row: 3 x 1000m, rest 2 mins between

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