Monday, 10/10/11

Warm-Up:
3 Rounds:
10s Handstand Hold
10 Push-ups
20 DU's

Dynamic Warm-Up/Burg WU

Beginner Strength:
Press: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+

Int/Advanced Strength:
Box Jump from seated parallel box: max height 5 x 2
--These are 5 doubles all at the same height (as high as you can go)
Speed Bench: 9 x 3, 60% + bands
JM Press: 5 x 6-8

MetCon:
6 RFT of:
8 Thrusters 115#
10 Burpees over barbell
8 Bent Over Rows 115/62#
20 DU's