Warm-up Drills (05.03.2012)
Row 2:00
2 Rounds for Quality:
7 x Burpees
15 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''A Human Pez Dispenser'' (05.03.2012)
Against a 2:00 Running Clock complete the following:
Max Reps x Handstand Push-ups - scaled w tall box & 45lb bumper plate pike position.
28 total reps

Rest 1:00, Then...

Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk.

Used mostly Push Press
95lbs x 23 = 2,185lbs total weight moved overhead

''The Steepes'' (05.03.2012)
Complete for time
Run 400m
20-35-50 reps each of
KB Swings 20kg
Abmat Sit-ups
Run 400m

20:22