Warm-Up
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| Monkey-man Agee... Hanging on by one hand and 10 toes |
5 Pull-ups
10 Push-ups
15 Squats
Dynamic Warm-Up/Burg WU
Strength:
ME Bench Press
Snatch: 5 x 2 LIGHT! (yes, snatch means you go into a full squat, bar starts at the floor)
MetCon:
"Jack"
AMRAP 20:
10 Push-Press 115#
10 KB Swings 53#
10 Box Jumps 24"
--Dave Lipson: 18 rounds + 7 PP
Endurance: Tabata
Run or Row: 20s on, 10s off, 8 rounds
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