Friday, 12/10/10

Jimbo-Slice and Hollywood during "Nate"

Warm-Up
Run 800m
Burgener Warm-Up
Dynamic Warm-Up
Build up to 3 Power Clean singles at 90%

Strength:
Box Squats with chains: 12 x 2, 50%, 45s rest
Good Mornings: 2 x 10

MetCon:
For Time:
30 Wall Balls 20#
Then, any way you want:
40  Strict Pull-ups
40 Squat Cleans 135#

Endurance:
Run or Row: 200m, rest 30s, 8 rounds