PUSH, PULL, SWING

Actual Workout was on: 20090917

1) Warm Up: Sand Bag Drills

2) Strength: Find 1RM Shoulder Press

3) Stamina: 5 rounds: 3 x SP @ 80% 1RM, 20 x SDHP (2 pood/70# KB), 20 steps walking lunge

4) Work Capacity:
AMRAP 20 minutes: 10 Thruster (95#), 15 Pullups, 20 KB Swing (55#)

5) Durability: 3 rounds: Row 500, 20 GHD situps, Hip Mobility


1. Get ups, 5 min
2. 115
3. Rx'd - #90
4. 3 Rounds + 6 Thrusters - used #40 for DB Swings
5. 2 Rounds 500 M row, 1 round sit-up

had to cut the workout early, was running late..