Monday, 6/27/11

New Shirt Designs Are Finished! Click on the link above to check them out...


Warm-Up:
Can you tell which stone weighs 219#?
3 Rounds:
5 Pull-ups
10 Push-ups
15 Squats
20 Sit-ups

Dynamic Warm-Up/Burg WU

Strength:
Pull-ups: 2 x 5, 1 x 5+
Box Squat: Go for a new 1RM! (Use a box that is a couple inches above parallel).

MetCon:
AMRAP 8:
5 Hang Power Cleans 95/55#
5 Lunges (each leg) 95/55#
5 CTB Pull-ups

Skill:
Ring Handstand Technique

Endurance:
Run or Row: 6 x 400m, rest 90s between. Keep your pace within 2-3s each round

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