Thursday, 9/15/11

The 320# Front Squat Face

Warm-Up:
3 Rounds:
10 Ring Dips
15 Squats
20m Prowler Push

Dynamic Warm-Up/Burg WU

Strength:
DE Box Squats: 10 x 2, parallel box, 45% + bands
A. Squat 1 x 10+
B. Snatch: On the minute for 10 mins
C. GHR's 3 x 8

MetCon:
8 RFT of:
1 Rope Climb
12 Burpees
*Weight Vest Optional