Wednesday, 2/23/11

Warm-Up
Row 500m
Dynamic Warm-Up/Burg WU
Agee getting some air!

Strength:
Rest

MetCon:
"Goat Work"
2 Rounds of Max Reps in 60s with a 60s rest between each set. Score is the sum of all reps.
Choose 5 of the following (pick your weaknesses!):
-Muscle-ups
-Double-unders
-Handstand Push-ups
-Burpees
-Row (calories)
-Box Jumps
-GHD Sit-ups
-KB Swings 70#

Endurance: Tabata
20s on, 10s off, run: 8 rounds, or row: 12 rounds

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