Dips, DB Rows, DB Cleans

Warm-up:

1 mile run (3/4 mile @ 8.5 mph, 1/4 mile @ 11mph)

Active Stretching

CF Garden City WoD for 3/11/11:

Strength:

Bar Dips, 5 sets of max reps (rest 2 min b/w sets): 23, 13, 8, 9, 11

Conditioning:
Take the following acsending ladder as high as possible in 20 minutes:

1 DB Renegade Row
1 DB Hang Squat Clean
2 DB Renegade Row (1 each arm)
2 DB Hang Squat Cleans
3...
3...
Total: 12 rounds + 13 DB rows, 25 lb DBs

5:00 Exercise Bike