3/24/10 Wednesday

Warm Up!

Main Set: Metcon/ Strength Endurance - Epic
L3: 5rnds
-100 yard tire pull
-50 sledge hammer strikes
-25 clean and jerk (load 25-50% of bw)
-10 sand bag get up an go*

L2: 3rnds
-100 yard tire pull
-50 sledge hammer strikes
-25 clean and jerk (load 25-50% of bw)
-10 sand bag get up an go*

L1: 3rnds
-40 yard tire pull
-20sledge hammer strikes
-10 clean and jerk (load 25% of bw)
-4 sand bag get up an go*

*The sand bag get up and go is a "Sand Bag Get Up" followed by a 40 yrd sprint. So, you get up with your sand bag then sprint 40 yards (with your sand bag) then get down and get up again. If you must rest, do it in the down position.

**This is a very demanding session - Bring the right attitude or don't even start.

One day you may be called to save your own.

Train Hard!
Rayne