Tuesday, 10/12/10

Warm-Up:

8 Rounds:
Sled Drag 70#, 200' 30s rest between

Druck getting full flexion (all the way up)
on the Glute Ham Raises... 

Row 500m

Dynamic Warm-Up

WODs:

Strength:

ME Wide Stance Box Squat: Go for a 1RM with blue bands, use a below parallel box
Romanian Deadlift: 3 x 8, 60s rest between
Glute Ham Raises: 4 x 6, 60s rest between

MetCon:

For Time:
Run 800m
20 KB Swings 70#
3 Rope Climbs
40 GHD Sit-Ups
2 Rope Climbs
20 Overhead Squats 95#
1 Rope Climb
20 KB Swings 70#
Run 800m
*Choose weights you can do unbroken, or nearly unbroken. 20 Burpee penalty for each broken set!

Endurance:
Run or Row: 5 mins on, 3 mins off, 4 rounds. Keep distance covered the same each round!