Friday, 1/14/11

Warm-Up
Run 800m

Dynamic Warm-Up/Burg WU

Strength:
Wide Stance Box Squat: 10 x 2 at 60% + bands, 45s rest
Squat Snatch: 5 x 2 (light/medium weight)

MetCon:
"Nancy"
5 RFT of:
Run 400m
15 Overhead Squats 95#
--Rest 1 min--

Maintenance personnel hard at work...

Max Glute Ham Raises in 1 min
--Rest 1 min--
Max GHD Back Extensions in 1 min

Endurance:
Run or Row: 12 x 100m sprints, rest as needed