Monday, 12/20/10

Warm-Up
Run in the rain 800m
3 x 5 "Tall Cleans" 45#
Click HERE
Or HERE
Dynamic Warm-Up/Berg WU

Strength:
ME Back Squat: Go for a new 1RM squat!
--Video tape it (from the side!) to see if you go low enough

MetCon:
For Time:
3 Rounds:
95# Barbell Farmer's Walk Right Arm, 40ft
95# Barbell Farmer's Walk Left Arm, 40ft
40m Shuttle*
--Then:
"Annie"
50, 40, 30, 20, 10 reps of:
DU's
Sit-ups
*For the 40m shuttle, sprint out 20m, turn back and sprint 40m, turn back and sprint 20m thru the starting line.
Endurance: Tabata
Run or Row: 20s on, 10s off, 8 rounds