Thursday 12.20.12



Strength:  Bench Press.  Find 1 rm

Conditioning: Total your reps for the following:
One time through:
- 1:00 Knees to Elbows
- 1:00 Ring Dips
- 1:00 Sit Ups
- 1:00 Air Squats

You have no rest between movements. That is 4:00 of consecutive work and it is a sprint at each station.  It does not matter what station you start at.

Post weights and reps to comments.

4 comments:

  1. 300lb bench best since 1987
    Lost count on metcon

    ReplyDelete
  2. only had time to bench (bad planning on my part) "Every day is bench day"

    260#

    ReplyDelete
  3. Swod: 90#
    Metcon: 100 w/skinny black banded ring dips

    ReplyDelete