Friday, 12/3/10

Warm-Up
Row 500m

New Year's Eve, 2009

Work up to a medium hang snatch triple (60-75%)
Dynamic Warm-Up

Strength:
DE Front Squat with bands: 60% (FS max) minus 30#, 10 x 2, 45s rest
Speed DL with bands: 70% minus 50#, 8 x 1, 45s rest

MetCon:
5 RFT of:
Run 330m
20 Back Extensions
15 DU's
10 Strict Feet-to-Bar
5 Burpees

Endurance: Tabata
Run or Row: 20s on, 10s off, 8 rounds