Sunday, 10/10/10

Warm-Up:

6 Rounds:
Sled Drag 45#, 200 feet, 45s rest between

Elbows high in the rack position...
4:30 on the clock- halfway done but already destroyed

Row 400m

Dynamic Warm-Up

WODs:

Strength:

*ME Press: Shoot for a new 1RM with one superlight (pink) band + as much weight as you can handle
Close Grip Bench: 3 x 8 moderate weight
Single Arm Dumbbell Press: 3 x 12
*Put the band around the middle of the bar and stand on the other end

MetCon:

AMRAP 10:
3 Push Jerks at 100% Press 1RM
6 Deep Ring Dips
Sprint 100m

Endurance:
Run or Row: 1 min on, 30s off, 12 rounds all out!