Tuesday, 6/14/11

Agee: Keeping the streets clean...

Warm-Up:
3 Rounds:
3 Wall Walks
15 Box Jumps
Run 200m

Dynamic Warm-Up/Burg WU

Strength:
Squat: 2 x 5, 1 x 5+ (all sets same weight)
Press or Push-Press: 2 x 5, 1 x 5+
JM Press: 2 x 10

MetCon:
For Time:
21 DL 225/135#
50 Squats
21 Push-Press 135/75#
15 DL
50 Squats
15 Push-Press
9 DL
50 Squats
9 Push-Press
*Scale as needed


Endurance:
Run or Row: 200, 400, 800, 400, 200m Rest half completion time.