Monday, 12/12/11

No BG's not tired. He just has to pee really bad...

Warm-Up:
3 Rounds:
5 Strict Pull-ups
5 Clapping Push-ups
15 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: 8 x 3, 60% + bands
JM Press: 3 x 10

MetCon:
AMRAP 15:
6 Ring Rows
6 KB Power Snatch 70/35# (3 each arm)
Sprint 40m