Thursday, 9/1/11

Mrs. Clean walking lunges...

Warm-Up:
Row 500m
3 x Sled Drag 30m, medium weight

Dynamic Warm-Up/Burg WU

Strength:
DE Box Squats: 8 x 2, 53% + bands, above parallel box
--Then, lose the box and work up to a heavy single with the bands on
Power Clean: 10 x 1 On the Minute. Focus on getting perfect reps, not getting an UGLY PR!
A1. Lunges: 3 x 12 (each leg)
A2. GHR's: 3 x 8

MetCon:
For Time (10 min time cap!):
30m Prowler Shuttle 50/30#*
2 Rope Climbs
Prowler Shuttle
3 Rope Climbs
Prowler Shuttle
4 Rope Climbs
*High handle prowler push out 10m, then low handle push back 10m (to starting line), high handle out 20m, low handle back 20m, high handle out 30m, low handle back 30m. The prowler does not turn around.