Fri 3/4/11

Out both ends.....
Objective: WCAP 10/10

Warmup:
1) 400m run

2) 3 rounds
15x squats
10x swings @ 35lbs
5x pullups

3) 400m run

Training:
1) 10 rounds
5x clean grip snatch - use weight that is reasonable - 45 to 75lbs
suicide sprint

2) 10 rounds
20 sec Sandbag back squat @ 60lbs
10 sec squat jumps
30 second rest - 5x shoulder dislocates during rest

3) 4 rounds
4x kneeling sandbag keg lift each side @ 40lbs
6x barbell russian twsits each side @ 25lbs
8x RDL
30/30 side plank