08-01-2013 Thursday WOD

Warmup
25 Jumping Jacks
10 Burpees
25 Mountain Climbers
10 MB Squat Cleans
x 3 Rds

Skill/Strength
5×5 Front Squats

Workout
20 DB Squat Cleans (35/25)
400m Run
20 Box Jumps (24/20)
400m Run
20 Dips
400m Run
20 Box Jumps
400m Run
20 DB Squat Cleans
For Time

After Party
3min Max Reps
Toes to Bar & Burpees
– any order/combo, must do at least 10 of each

Tags: air squat, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, burpees, cleans, cleveland, dumb bell squat cleans, dumb bells, Fitness, Front Squat, hand release, HIIT, knees to elbow, lakewood, med ball, med ball squat clean, mobility, mountain climbers, ohio, squat, squat cleans, squats, t2b, toes to bar