Tuesday, 1/11/11

Couples WOD night...

Warm-Up
Run 400m, row 400m
Dynamic Warm-Up/Burg WU

Strength:
DE Press: 8 x 3 at 60% + chains, 45s rest
Incline DB Press: 2 x 10, 60s rest
Barbell Row: 2 x 10, 60s rest

MetCon:
"Rankel"
AMRAP 20:
6 DL 225#
7 Burpee Pull-ups
10 KB Swings 70#
Run 200m

-Josh Everett: 7 + 2 kbs

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