Thursday, 1/5/12

Victorious pinned under 45# demo-ing the 3 board press...

Warm-Up:
3 Rounds:
30 DU's
5 CTB Pull-ups
5 Clapping Push-ups

Dynamic Warm-Up/Burg WU

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

Int/Advanced Strength:
ME 3-Board Press: 1, 1, 1, 1, 1RM (all at or above 90%)
Bent Over Rows: 3 x 6-8
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Strength Bias:
JM Press: 4 x 8-10
DB Incline Bench: 3 x 8-10
Reverse Grip Band Tri Pressdowns: 3 x 10-12
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MetCon:
10 RFT:
20m Prowler Push 90/60#
5 Ring Dips
*10m out Hi Handle, 10m back low handle
**Walk to rings/walk back for recovery