Tuesday, 1/4/10

Warm-Up
Row 650m
Dynamic Warm-Up/Burg WU

Strength:
DE Press: 65% + light chains, 8 x 3, 45s rest
Incline DB Press: 2 x 10, 60s rest
Bent Over Barbell Row: 2 x 10, 60s rest

MetCon:
"Amanda"
9, 7, 5 reps for time:
Muscle-ups
Squat Snatch 135#
*Compare to 8/10/10
**Compare to Chris Spealler: 3:29, and ManChild: 5:04 (at the 2010 CF Games)


Endurance:
Run or Row: 8 x 400m, rest as needed