Friday, Sept. 14, 2012

Warren

Here’s the workout for Friday, Sept. 14, 2012:

A. Strength

Clean – take-off position

B. Metcon

AMRAP in 8:00

50-meter sprint

4 dead-hang pull-ups

4 thrusters (95/65) *

* add 4 thrusters every round (rnd 2 – 8 thrusters; rnd 3 – 12 thrusters; rnd 4 – 16 thrusters). Score is last completed thruster round, plus reps.

C. Cash out

3 x 30 dumbbell weighted hip bridges