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Gym Hours on Friday, February 19th, 2010… 2:00 pm to 8:00 pm

Warm-Up: 3 Rounds at steady Pace of:

High Knee Skip x 50 m

Roving Planks x 10

Bear Crawl x 20 m

Walking Lunges x 20 m

Strength WOD: Rest Day

Tempo/Met-Con WOD:

A1: Max Push-Ups x 3 sets, rest 45 secs

A2: Max Static Dead Hangs x 3 sets, rest 60 secs

Rest 5:00 Minutes

4 Rounds for time of:

Run 400 m

Air Squats x 50

Buy-Out: Ring L-Sits x Total Time of 90 Seconds

Kevin’s Notes: For A1 and A2, perform as many push-ups as you can in 1 set, rest 45 seconds, then move onto static dead hangs, meaning hang from the pull-up bar as long as possible… You will perform 3 sets of these… The reason I am doing static dead hangs is because I have noticed some issues with grip strength and feel the need to implement some grip strength training into our programming…