25FEB2011

Easy 500m Row

Core Warmup x3 (45#, 95#, 115#):

  5 SLDL

  5 Overhead Squat

  5 Good Morning

  5 HSPU

  5 GHD Situps

For Time (stolen from CF.com yesterday):

  Row 1000m

  50 DB Snatch @ 40#

  Row 750m

  35 DB Snatch @ 40#

  Row 500m

  20 DB Snatch @ 40#

(13:48)

3x:

  40 sec RDL @ 155#

  20 sec Push Press @ 155#

  1 min recover

3x @ 95#:

  5 SDHP

  5 Thruster

  5 SDHP

3x:

  5 5-count GHD Situp (5 sec down, 5 sec up)

  5 5 sec GHD Ham Hold

20 One-Leg GHD Situp (10 ea)