Monday 11.28.11

Warmup:
-400m run

2 Rounds of:
-5 Strict Toes to Bar
-5 Attempts at Max Length L-Sit (2-3 seconds per attempt)
-20 yard Shuttle Sprint

-Push Press: 75x5, 95x5

SWOD:
Push Press: , 115x5, 135x5, 155xMaxReps (4)

Metcon:
10:00 AMRAP of:
-400m run
-21 Hang Squat Cleans @ 115#
-12 Ring Dips
1 Round + 400m run + 18 Hang Squat Cleans