Tuesday, 3/8/11

Warm-Up

Bobby flipped the switch... B_Ash is gettin' some

4 Rounds:
Sled Drag 50m
10 Push-ups
5 CTB Pull-ups
15 OH Squats

Dynamic Warm-Up/Burg WU

Strength:
DE Bench: 55% + bands, 9 x 3 (3 different grips)
Press: Heavy set of 5
Yates Row: 3 x 10

MetCon:
4 Rounds for time and reps:
30s of max burpees
30s of max DU's
Run 400m

Endurance:
Run: 2 x 800m, 3 x 400m, 4 x 200m, rest as needed
Row: 2 x 600m, 3 x 300m, 4 x 150m, rest as needed