"Row Your Push"(11.15.2010)

Rob Miller(owner of CrossFit Delaware Valley) and Myself at Charity Event in Pennsylvania.

I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Jump Rope, Bike, or Row)
Hamstring Partner Stretch
Hamstring Band Stretch
Front Rack Band Stretch
Squat Openers(Against Wall)
Thor Extensions(Foam Roller or Lacrosse Balls)

II. Strength and Metabolic Conditioning Workouts of the Day:
A. Deadlift, 3 sets of 5
*Compare to February 16th, June 9th, September 2nd*
B.”Row Your Push”(3 Rounds for time of):
Row 500 m
DB Squat Clean Thrusters x 21 reps @ 35/25
*You will start in the Hang Position with the dumbbells and complete a squat clean and finish with a thruster.*
*Scaling for Dumbbells will be enforced.*
III. Competitors Skill Session:
Muscle-Ups, Perform 1 Muscle-Up, every 15 seconds for 3 minutes