Friday, 10/14/11

A little brotherly competition
6 x Sled Drag 20m, 20s rest between

Dynamic Warm-Up/Burg WU

Beginner Strength:
Power Clean: 5 x 2
Chin-ups: 3 x max reps (palms facing you)

Int/Advanced Strength:
DE Box Squats: 10 x 2, 55% + bands, parallel box
Snatch Grip DL: 3 x 6

8 Rounds for distance:
1 min row (max distance)
1 min to complete 15 KB Swings 70/35#
*If you don't complete all 15 swings within the minute, you get a penalty. For each penalty, do 5 burpees at the end of the workout.
**Track distance rowed and number of penalties

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