Wednesday, 1/12/11

Balls of steel...

Warm-Up
3 Rounds:
45# Sled Drag, 50m
15 Ring Rows

Dynamic Warm-Up/Burg WU

Strength:
Test your vertical!

MetCon:
For Time:
5 Rounds of:
25 Double-Unders
15 GHD Sit-ups
--Then, 5 more rounds of:
1 Rope Climb
15 KTE

Endurance:
Run: 1 mile for time, 1 mile recovery
Row: 1200m for time, 1200m recovery