Tuesday, 4/19/11

The man, the myth, the legend: Jason Gadbury!
3 Rounds:
Sled Drag 40m
4 CTB Pull-ups
7 Clapping Push-ups
10 OH Squats

Dynamic Warm-Up/Burg WU

DE Bench: 9 x 3, 55% + bands (3 grips)
Pull-ups: 3 x 5 (add 5-10#)
Incline DB Bench: 2 x 10

MetCon: Open WOD #4
1 RFT or AMRAP 10:
60 Bar-Facing Burpees*
30 OH Squats: 120/65#
10 Muscle-Ups
*Facing your bar, do a burpee and jump over the bar (jump off both feet, land on both feet)
**If you can't finish within 10 mins, continue on and do at least 1 full round.

Run or Row: 200m, 400m, 800m, 400m, 200m rest half completion time

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