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101209

12/8/2010

 
Thursday

Warm Up:
400m run

3 Rounds
5 muscle up rows
5 ring dips(these 2 mvts can be performed together)
5 pistols (each leg)

Burgener:
Strength: Power Clean
3-3-3

WOD:
3 rounds:
30 KB, 1.5 pood, 1 pood
25 Wallballs, 20lb/14lb
20 pullups

Rich Froning 7:40, Pat Sherwood 9:49, Lisa Ray 10:16, Miranda Oldroyd 10:53

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