Thursday, 8/18/11

Warm-Up:
3 Rounds:

Prowler mods at GE Fab

Sled Drag 20m
12 Ring Rows
12 OH Squats

Dynamic Warm-Up/Burg WU

Strength:
DE Box Squat: 12 x 2, 50% + bands
Power Clean: 6 x 1 On the Minute, 80% (perfect form)
A1. Lunges: 3 x 12 (each leg)
A2. GHR's: 3 x 5-8 (knees on the pad, midway between top center and the side near the foot plate)

MetCon:
In 5 mins:
40m Prowler Push 140/70#
Then AMRAP in remaining time:
5 Front Squat 135/65#
10 Feet-to-Bars
---Rest 1 min---
In 5 mins:
40m Prowler Pull (backwards, low handle) 140/70#
Then, AMRAP in remaining time:
5 DL 135/65#
10 Sit-ups (45/25# DB held on chest)