Monday, 6/6/11

BG Swinging his bell
Warm-Up:
3 Rounds:
10 Pull-ups
10 Push-ups
10 GHD Sit-ups
10 OH Squats

Dynamic Warm-Up/Burg WU

Strength:
Deadlift: Heavy Set of 5 (Sumo, Regular, or Deficit)
Split Jerk: 60-70% 5 x 2

MetCon:
"Amanda"
9, 7, 5 Reps for Time:
Muscle-ups (or CTB Pull-ups & Ring Dips)
Squat Snatch 135/75#

Skill:
L-Sit on rings or parallettes

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

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