Friday, 2/11/11

B_Ash: Overhead Walk

Warm-Up
3 Rounds:
5 Strict Pull-ups
10 OH Squats

Dynamic Warm-Up/Burg WU

Strength:
DE Wide Stance Box Squats: 12 x 2, 50% + bands
Speed DL: 10 x 1, 50% + bands

MetCon:
For Time:
100 Wall Ball 20#
--Every minute do 1 Rope Climb, 15'

Endurance:
Run or Row: 10 x 200m, 60s rest (keep same pace on all runs)