Friday, 9/23/11

Bill Sully is REALLY not stoked...
Warm-Up:
3 Rounds:
Row 200m
10 Burpees
15 Squats

Dynamic Warm-Up/Burg WU

Strength:
ME Press: Go for a max single!
--Drop to 90% and hit max reps
ME Jerk from the front: 2 attempts at a heavy single!
A1. DB Rollbacks: 3 x 12
A2. Chin-Ups: 3 x 12

MetCon:
AMRAP 3:
3 Shoulder-to-Overhead 155/75#
6 Front Squats 155/75#
--Rest 1 Minute--
AMRAP 3:
20 foot Prowler Push (low handles) 140/70#
20 foot Prowler Rope Pull Back*
*Use the climbing ropes attached to the front of the prowler. Down and back = 1 round!

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