Endurance:  Row 2000m

Warm Up:  30 squats/20 shoulder roll outs/30 OH squats

Strength:  3 RM Front Squat

Stamina: 5 rounds

• 4 80% RM Front Squat
• 10 OH Squats 75# RX
• 400m run

Working Capacity:  4 rounds

• 20 wall balls
• 20 box jumps
• 20 ring pull ups
• 20 knees to elbows

Durability:  2 rounds

• 35# weighted situps looking through the plate hole
• 20 wall squats
• 10 OH wall squats

This entry was posted on Tuesday, September 29th, 2009 at 9:14 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.