The more I see, the less I know...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Lift/Skill:

A1: Back SQ @ 40X0; 2-3 x 5; rest 3 min

A2: Weighted Pull Ups @ 21X0; 1 x 5; rest 3 min

B1: Push Press @ 12X2; 4-6 x 3; rest 2 min

B2: GHD Raises @ 2010; 15 x 3; rest 2 min

Rest 5 min

Met Con:

"Falling to Pieces"

5 Rds

10 Power Cleans 135

15 Push Ups

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