Wednesday, 2/16/11

Druck, Agee, Mr. Clean: Max Effort Box Squats, with bands

Warm-Up
3 Rounds:
Run 200m
50 Double-Unders

Dynamic Warm-Up/Burg WU

Strength:
Pull-ups: 3 x 5

MetCon:
AMRAP 12:
9 CTB Pull-ups
15 Calorie Row
21 DU's

Endurance:
Run or Row: 7 x 400m, rest as needed, but keep the same pace for each round