"Mr. Blister" Friday, 2011.05.27

Baseline: ROM drills. Frog Complex 75 - 105#

Work Capacity: for time do:

• 21 x Thruster (105#)
• 6 x Rope Ascents
• 15 x Thruster
• 9 x Rope Ascents
• 9 x Thruster
• 12 x Rope Ascent

Strength: 10 - 8 - 6 - 4 - 3 - 3 - 3 Dead Lift

Stamina: 4 rounds, not timed: 3 x Dead Lift @ 90% 3RM, 20 x 4ct Mountain Climber, Jingle Jangle

Durability: Sprints: 50M (:15 rest), 100M (:20 rest), 200M (:30 rest), 400M (:45 rest), 200M (:30 rest), 100M (:20 rest), 50M. Active Stretch or Yoga