8/17/10 - METCON

1. Warm Up
- Foam Roll
- Row 1000m

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
- Ring Support, 3x30sec-1min hold
- HSPU, 3x5-10 reps

3. Work Capacity
3 rounds AFAP:
- Bench Press, 5 reps @ 80% of 1RM
- Pushups, 20 reps
- Weighted Pullups, 5 reps at 1 time
- Row, Max Watts (Damper #10)
- Rest 3 min

4. Durability
- Back Extensions, 50 reps
- GHD Situps, 50 reps