Tuesday, 10/19/10

Rony working on her pull-ups

Warm-Up:

3 Rounds:
Run 200m
10 Overhead Squats
10 KB Swings 35#

Dynamic Warm-Up

WODs:

Strength:

Rest or work on some O-lifting Technique (light)

MetCon:

2 Rounds for Time and Reps:
Run 800m
Max Kettlebell Swings 70#  in 1 min
Max Sit-Ups in 1 min

Endurance:
Run: 12 min on, 2 min off, 2 rounds
Row: 8 min on, 2 min off, 2 rounds