Thursday, 1/12/12

Warm-Up:
3 Rounds:
3-5 Handstand Push-ups
3 Box Jumps (increasing height)

Dynamic Warm-Up/Burg WU

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

Int/Advanced Strength:
ME BTN Push-Press: 1, 1, 1, 1, 1RM
Weighted (if possible) Pull-ups: 4 x 6-8
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Strength Bias (no metcon):
JM Press: 4 x 6-8
DB Bench: 3 x 8-10
Reverse Grip Band Tri Pressdowns: 3 x 10-12
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MetCon:
AMRAP 8:
6 KB Power Snatch (3L/3R)
10 Box Jumps 24/20"