Friday, 1/7/11

B-Ash and Victorious... don't fall

Warm-Up
3 Rounds:
10 OH Squats 45# (forty five pounds)
10 Box Jumps 24"
Dynamic Warm-Up/Burg WU

Strength:
DE Wide Stance Box Squats: 12 x 2, 70% + bands, 45s rest
Clean (squat) Technique: 5 sets of 2
Good Mornings: 2 x 10

MetCon:
AMRAP 8:
10 Front Squat (you choose weight)
Run 50m backward
Run 50m forward

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