PIT February 3, 2010

Warm-up

• Stretches
• Balance/agility work
• Warm-up WOD: 5 rounds of 5 pull-ups, 10 push ups, 15 squats

Workout

• 50-40-30-20-10: tuck jumps, sit-ups
• Rest
• Tabata seated press

PIT Monday February 1, 2010

Buy-in

• 400m run
• Dynamic stretches
• Skill work: hang power clean
• 3 rounds of: 10 push-ups, 10 squats, 10 hang power cleans

Workout

800m run

21-15-9

• box jumps
• back squat (body bar, barbell, or loaded barbell)
• butterfly sit-ups

800m run

Cool down

Stretch, roll out.