Monday, 8/8/11

Check out our new Rogue Bow Bar courtesy of BG!
FYI: DO NOT drop a loaded bar on a box during box squats

Warm-Up:
3 Rounds:
Prowler Push 20m
5 Burpees
10 KB Swings

Dynamic Warm-Up/Burg WU

Strength (don't do metcon too): 
ME Good Morning: Go for a new 3RM!
OH Squat: 3 x 10
A1. DB Reverse Lunges 3 x 15
A2. Low Handle Prowler Push 3 x 20m
Standing Ab Work: 3 x 12-15

MetCon:
AMRAP 10:
Prowler Push 20m
20 Sit-ups

**Get ready for the next competition! The OC Throwdown is scheduled for January 14th and 15th!