strength endurance

a look of encouragement...

"i can do anything for a minute."-stu

party time.

dead bear hat bear crawls

ryan dancing during rack holds.

who does that?

mcbaggins:

ride to the gym fixed.

kb complex:

x10...

sh swing

clean

push press

snatch

rtw

figure 8

2 rounds

kb clean @ 35#

ring dips

40/20

30/15

20/10

5:56

cooldown:

90 yards bear crawls @ 55#

later:

warm up row 10:00

as many rounds as possible of:

>1:36 pace for :20

recover 1:00

11 rounds total

cooldown:

10:00 airdyne

1:00 @ +200/1:00 @ +300

244 watt average.

ryan, jake, stu, cody

warm up:

10:00-20:00 row, ride, stretch

x10 of each:

single hand swing

clean

push press

snatch

rtw

figure 8

2 rounds

p1: rack hold @ 35#

p2: 60 yards bear crawls @ 15#

4:00 rest

p1: 30 calories on airdyne

p2: rest

each player burn 90 calories

(ryan went an extra round for good measure)