Friday, 1/28/11

The all-new fireman proof chain set up...

Warm-Up
Sled Drag: 6 x 50m
Dynamic Warm-Up #2/Burg WU

Strength:
DE: Wide Stance Box Squats, 12 x 2, 55% + Chains
Power Clean: 85%, 8 x 1 OTM (on the minute)
Hip Raises: 3 x 20 OTM

MetCon:
For Time:
3 Rounds:
5 Pistols each leg
7 Box Jumps 36"
--Rest 30s--
3 Rounds:
7 Box Jumps 36"
9 Stone Shoulders 116#

Endurance:

Not medic proof though...

Run or Row: 2 x 800m, 3 x 400m, 4 x 200m, rest 1/2 completion time