Tuesday 2/15/11

No shame wearing the "Snuss Sock" for rope climbs

Warm-Up
3 Rounds:
Sled drag 40m
Handstand Push-ups
10 KB Swings 35#

Dynamic Warm-Up/Burg WU

Strength:
DE Press: 12 x 2, 50% + bands
Bradford Press: 3 x 10 (each side)
Ring HSPU Practice

MetCon:
"Wittman"
7 RFT of:
15 KB Swings 53#
15 Power Cleans 95#
15 Box Jumps 24"

Endurance:
Run or Row: 3 x 400m, 5 x 200m, 7 x 100m