Saturday, 5/21/11

Finally finished and already shipped off...
3rd item sold from GE Fabrication!

Warm-Up:
3 Rounds:
Row 200m
5 Pull-ups
10 Push-ups
15 Box Jumps

Dynamic Warm-Up/Burg WU

Strength:
Power Clean: 1 rep on the minute for 10 mins. Increase weight each minute.

MetCon:
21, 15, 9 reps for time:
*Fat Bar Deadlift 200/90#
Chest-to-Bar Pull-ups
*Double-overhand grip- no switch grip! Bar weighs 20#

Skill:
Muscle-ups

Endurance:
Run or Row: 4 x 800m, rest as needed

**Check the board for the Beat-a-Medic Box Jump Challenge!!**
55 1/2" is the record so far by none other than Mr. Clean...