Wednesday, December 23, 2009

24 December 09
Thursday
Warm-up
3 rounds
10 x Overhead squat
10 x Pullups
10 x Handstand pushups
10 x Situps
10 x KB Swings

Strength Work
Front Squat 3 sets of 3 reps: attempt PR on last set
Weighted Dips 3 sets of 3 reps: attempt PR on last set

WOD
For time
3 Rounds
400 meter run
21 x Knee to Elbow
12 x Burpee (push up, jump and overhead clap)

1 comment:

Anonymous said...

Hound, hope you and your family had a merry christmas. Good luck on the beefing up, I'm sure you'll have no problem with the 200lb cleans. Keep us posted on your progress.