Wednesday, 3/2/11

Rony's got hops!

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

Dynamic Warm-Up/Burg WU

Strength:
ME Pull-up: Go for a new 1 rep max

MetCon:
For Time:
Run 800m
--Any Way You Want:
--80 Pull-ups
--80 Box Jumps 24"
Run 800m

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