Saturday, 11/13/10

Warm-Up
3 Rounds:
10 Push-Press

No Nick, you can't use the rack to help you climb up

10 KB Swings 35#
10 Push-Ups

Dynamic Warm-Up

Strength:
Jerk or Split Jerk Max!
Close Grip Bench: 5 x 3 (5 sets of 3 reps, same weight)

MetCon:
For Time:
3 Rounds:
Run 330m
7 Tire Flips
--Rest 30s--
3 Rounds:
21 KB Swings
12 Burpees

Endurance:
Run or Row: 1 mile, rest 2 mins, 2 rounds

Check out THIS vid...