9/13/2011- Press and Pull

Warmup:
2:00 EZ Jump Rope
2:00 Double-Under Practice
Dynamic Shoulder Warmup
Muscle Snatches
Pushups Drills

Strength:
Max Effort Press

Conditioning:
RX'd- As Many Reps As Possible (AMRAP) in 8 minutes- Muscle-Ups
SX'd+- AMRAP 8 minutes- 5 Strict Pullups 5 Dips
SX'd- AMRAP 8 minutes- 5 Supine Rows 10 Pushups