Thursday, 5/3/12

Dude where'd you get those new minimalist shoes?!?!
Warm-Up:
Ball Slams
Clapping Push-ups

Dynamic Warm-Up/Burg WU

Strength:
Speed Bench: 8 x 3, 40-60% + bands
3-Board Bench: 4 x 6-8
A1. Strict Pull-ups: 4 x 10-12 (fast/unbroken/no rest)
A2. 1/4 Dips: 4 x 12-15 (fast/unbroken/no rest)

MetCon:
AMRAP 12:
1 Rope Climb
8 Push-Press 115/75#

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