Friday, 11/5/10

Warm-Up
3 Rounds:
5 Clapping Push-Ups
10 Squats

Row, row, row your boat...

5 Pull-ups

Dynamic Warm-Up

Strength:
DE Squat w/ chains: 10 x 2, 45s rest, 55% minus chain weight (40# for 5/8") Use chains, bands or bar weight.
Speed DL w/ bands: 8 x 1, 45s rest, 70% minus band resistance (80# for black).
Weighted Pull-Ups: 3 x 5

MetCon:
For Time:
21, 15, 9 reps:
Lunges 95#
Chest-to-Bar Pull-Ups
--Rest 30s--
9, 15, 21 reps:
DL 185#
Clapping Push-ups

Endurance:
Run or Row: 400m, 800m, 800m, 400m, rest 1/2 completion time