Welcome First Day of Fall!

Endurance:  1 mile Run

Warm Up:  2 rounds of

• 20 push ups
• 20 sit ups
• 20 pull ups

Working Capacity:

• 400m run
• 6 pull ups
• 20 Squat Clean followed by push press
• 400m run
• 6 pullups
• 20 Dumb Bell Snatches 35lb. each arm 20
• 400m run
• 6 pullups
• 20 Thrusters

Core:  3 rounds

• 20 sit ups
• 20 flutter kicks
• 20 OH Wall Squats

This entry was posted on Tuesday, September 22nd, 2009 at 7:01 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.