July 27, 2010

Strength

A1. HSPU- 5 x 3; rest 10 sec (20 lb weighted vest)
A2. Pull Ups- 5 x 3; rest 2 min (20 lb weighted vest + 35 lb db)
B1. Ring Dips- 3 x 5; rest 10 sec (53 lb KB)
B2. Ring Row- 3 x amrap; rest 90 sec
+
3 sets; rest 90 sec
15 burpees
Run 400m