Monday, 10/24/11

Liiight Weight Baby!!!

Warm-Up:
Row 400m, then:
3 Rounds:
5 Strict Chin-Ups (palms facing you)
10 Push-ups (hand release)
15 OH Squats

Dynamic Warm-Up/Burg WU

Beginner Strength:
Press: 2 x 5, 1 x 5+ (max reps)
Squat: 2 x 5, 1 x 5+ (max reps)

Int/Advanced Strength:
Speed Bench: 9 x 3, 60% + bands (3 grips)
Weighted Push-ups: 3 x 6-8 (hands on dumbbells)

MetCon:
7 Rounds for reps:
1 min Max DU's
1 min Max Burpees (12" jump)
*Score is sum of lowest reps completed for each exercise