Tuesday, 12/14/10

One final look...

Thanks to everyone who helped move (and organize)!


Warm-Up
Row 500m
Dynamic Warm-Up
Burgener Warm-Up/Skill Transfer Ex.
Rack Jerk: Build up to 3 medium doubles

Strength:
Press: 3 x 5 across (same weight all sets)
Incline DB Bench: 2 x 10

MetCon:
4 RFT of:
Run 400m
15 KB Swings 70#
15 Ring Push-Ups
Rest 30s (at the end of each round)

Our new location... The Barn

After the final rest, max unbroken ring dips

Endurance: Tabata

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