Friday, 8/5/11

3 Rounds:
Sled Run 100m
10 Clapping Push-ups
10 Pull-ups

Dynamic Warm-Up/Burg WU

ME Press: Go for a new 1 or 3 rep max!
Close Grip Incline Bench: heavy set of 5
SS1: Alternating DB or KB Press 3 x 12 (LFT arm, RT arm, etc)
SS1: BB Shrugs 3 x 6
SS2: DB Bench 3 x 20
SS2: Ring Rows (feet on ground) 3 x 20
Ab Work: 3 x 15-20

MetCon (Only if you didn't do the strength):
5, 10, 15 Reps for Time:
Push-Press 135/75#
GHD Sit-ups with 45# plate on chest

C'mon Mr. Clean... I said Ass-to-Ground! I see daylight under there!

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