Now, these are some good seats...

ADVANCED  and FIRE-BREATHER
Lift:
15 Min
Bench Press
Build to a Heavy Single


Training:
"The Sprint"
350M Row
50 Box Jumps 24"
350M Row
(Last completed 1/12/11)


Supplemental Training:
ADV - 3 Sets of 25 Abmat Sit Ups (Anchored) - AFAP
FB - 3 Sets of 15 GHD Sit Ups - AFAP
Rest as needed


Post loads, time and thoughts to comments.

It goes without saying...

Williamstown/EHT

There will be no morning sessions today.

Check back for further updates.

Lift:
Back Squat
3-3-3 @ 75% of 1RM
(Last completed 12/23/10)


WOD:
"The Sprint"
350M Row
50 Box Jumps 24"
350M Row
(Last completed 7/1/10)


Post loads, time and thoughts to comments.

Little Red Corvette...

"The Sprint"
For time:
350M Row
50 Box Jumps 24"
350M Row
(Last completed 3/4/10)

CA$H OUT:
Core-Work
3 sets
7 GHD Raises w/ band
7 GHD Sit Ups w/ band
7 Reverse Hypers w/ band
(Rest as needed between sets)


Post time and thoughts to comments.

4th of July Weekend schedule-
Williamstown-
Saturday 9:30am
Monday 9:30am

EHT
Saturday 8:00am
Monday 9:30am

Be humble and remember your beginnings...

Skill:
Core Work
3 Sets of:
7 Back Extensions
7 GHD Sit Ups
7 Reverse Hypers
Rest as needed between sets.


WOD:
"The Sprint"
For time:
Row 350m
50 Box Jumps 24"
Row 350m

Post time and thoughts to comments.