Tuesday, 7/19/11

Represent!

Warm-Up:
3 Rounds:
5 Strict Pull-ups
10 Clapping Push-ups
15 Squats

Dynamic Warm-Up/Burg WU

Strength:
Dips: 2 x 5, 1 x 5+

MetCon:
"Death by Clean and Jerk" 155/75#
1 C & J the first minute...
2 C & J the second minute...
Continue until you aren't able to complete the required C & J's within the minute
*Power Cleans are okay

Skill:
Ring dips with rings turned out (palms forward)

Endurance:
Tabata: 20s on, 10s off, 8 rounds of rowing or running. Keep distances covered the same for all 8 rounds.