2012-09-04 CF (MB)

Warmup:
3 rounds of:
5 pushups
10 body row
15 KB Swing (35#)

Skill:
3 rounds of AMRAP ring dips
12-8-7

Notes: I used a red band here.

Metcon:
"Broomstick Mile"
Using only the bar (45#).
Putting your bar down other than for the 400m runs earns 5 burpees per offense.

25 Back Squat
25 Front Squat
25 Overhead Squat
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Squat Cleans
Run 400m
50 Hang Power Snatch
Run 400m

Notes: I dropped the bar during the cleans and had to do 5 burpees. I decided to use the 35# bar for the snatches as a result. I'm trying to do as many workouts Rx as I can, but it will be tough for me in the beginning. Hardest part of this workout was holding on to the bar.