Thursday, 8/4/11

Warm-Up:
Row 800m

Dynamic Warm-Up/Burg WU

Strength:
DE Box Squats: 40% + bands, 12 x 2
--Then work up to a heavy triple with bands
Dimel Deads: 2 x 20

MetCon:
7 RFT of:
10 "Russian" KB Swings 88/53#
20 Squats
10 Box Jumps 24/20"
*A Russian swing is to shoulder height, not overhead like the American version

Dimel Deads: