Monday, 1/31/11

Warm-Up
Sled Drag 4 x 50m
3-4 Stone "pop and drops" each weight

Pray all you want, but you still have to do the metcon Bizkit!

--lap the stone, then pop it up to chest height

Dynamic Warm-Up #2 /Burg WU

Strength:
ME Back Squat: Go for a new 1, 3 or 5 rep max!
Deficit Deadlift (on blocks): Heavy set of 5
Wide Stance Good Mornings: 3 x 20

MetCon:
For Time:
21 DL 225#
42 Pull-ups
15 DL 225#
5 Rope Climbs 15'
9 DL 225#
18 Pull-ups
**12 Minute Time Cap**

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