Monday, 5/9/11

Warm-Up:
4 Rounds:
Sled Drag 20m
3 CTB Pull-ups
5 Clapping Push-ups
7 OH Squats

Dynamic Warm-Up/Burg WU

Strength:
ME Squat: Go for a new 1 RM! Don't cheat on your depth to PR-- you shouldn't have to ask if it was low enough... you should know!
Romanian Deadlift: 3 x 10
Glute Bridge: 2 x 20

MetCon:
21, 15, 9 reps for time of:
OH Squat 95/55#
Bar-facing burpees*
*Face the bar used for OH squats, do a burpee and jump over the bar (jump off both feet and land on both feet).

Skill:
Pistols: work on your pistol (one-legged squat) balance! Stand on a box if you lack the flexibility to do it on the ground, grab a rope/band/ring/bar if you need balance help.

Endurance:
Tabata: Run or Row: 20s on, 10s off, 8 rounds