Tuesday 3.29.11

Buy In: Row 500 Meters at 2k Pace.  Shoulder Mobility with Band (#205) x 12 Reps.  PVC Shoulder Dislocationsx12.  Take care of any achy shoulder/elbow bits you may have.  Ask a trainer for help.

Push Press 1x5@65%,1X3@75%,1xMaxReps@85%

then:

At the top of each minute complete 5 burpees. Spend the remainder of the minute doing Power Cleans (85/135).  Complete 50 Power Cleans total.  15 Minute Mercy Rule applies.

http://www.polandelphia.net/pchan/b/src/129332643553.jpg

Mike AlleyComment