8.30.11

WARMUP

400m Run

2 Rounds

5 Deck Squats
5 Push Ups
10 Wall Slides

STRENGTH/SKILL

Deadlift x 2

Medball Toss for distance x 3
Grappler w/handle x 5/side

(5 rounds.  135, 165, 195, 215, 245)

METCON

5 Rounds:

3 Snatch (75lbs)
10 Burpee jump over bars

(6:09)

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additional workout:

Row Intervals /min
i1-170w
i2-220w
i3-250w
i4-170w
i5-270w
i6-300w

(~1700m)