Tuesday, 4/17/12

Warm-Up:
Thrusters
Stone Shoulders
Toes-to-Bars

Dynamic Warm-Up/Burg WU

Strength:
Good Morning: 3 RM
Front Squat: 3, 3, 3, 3, 3 (work up to a heavy triple-not max)
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Strength Bias:
Sled Drag: 3 x 60m
GHR's: 4 x 4-6
Dimmel Deadlifts: 2 x 15-20 (watch video below)
Row: 4 x 300m, rest 1/2 completion time
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MetCon:
3 RFT:
Row 300m
Run 200m

--Rest 3 mins, then:
GHR's: 2 x 10-12