TUESDAY 10-18-2011

WARM-UP:
500m Row
DROM
20 Burpees

STRENGTH:
Bench Press
3 x 5 @ 74% (go up 2-5# from last week)

METCON:
“Helen”
3 Rounds for Time:
400m Run
21 KB swings @ 53/35#
12 Pull-Ups

CASH-OUT:
Weighted Pull Ups – 5 x 3