Wednesday, 12/15/10

Warm-Up
Double-Under Practice: 5 mins
Dynamic Warm-Up
Burgener Warm-Up/Skill Transfer Ex.

Strength:
Pull-Ups: 5, 5, 5RM (rep max)

MetCon:
10 RFT of:
7 Power Snatch 75#
7 Box Jumps 24"

Endurance:
Run: 6 x 800m, 90s rest (keep pace within 5s of each interval)
Row: 6 x 600m, 90s rest