Friday 11.11.11

Warm Up:
5 Rounds of:
- Samson Stretch
- Romanian Deadlifts @45, 65, 85, 105, 125
- V-Ups

SWOD:
Power Clean, Hang Clean, Clean Complex:
- 100x3
- 140x2
- 190x1
Power Cleans:
- 175x3
- 200x3
- 225x3
Pull Ups:
Warm Ups:  Bwtx5, 25x4, 50x3, 75x1
Work Sets:
- C2B x 4

Metcon:
As much as possible in 10:00 of:
- Pull Ups:  20, 15, 10, 5
- Sit Ups:  40, 30, 20, 10
- Push Ups: 40, 30, 20, 10
- Air Squats:  60, 45, 30, 15
Score:  I finished the first round of each movement plus the pull ups and 13 sit ups into the second round.  I have to do this circuit (known as SWAT Op Gone Bad at The Compound) for my annual SWAT test in January, so I'm going to do it once a week til then in hopes of getting a 400 score.

Elbow Rehab:
- DB Hammer Curls:  3x11 @ 40 lbs
- Band Pull Aparts:  3x21 @ skinny black band choked up 1" on each end.