04-16-2013 Tuesday Workout

Warmup
5 Pullups
10 Pushups
15 Squats
20 Situps
x 5 Rds/Until Coach Calls It

Skill/Strength
3 Sets of 5 Power Cleans
55%, 65%, 75% of 1RM

Workout
200m Run
30 Thrusters
200m Run
20 Thrusters
200m Run
10 Thrusters
200m Run

After Party
15 Situps
15 Back Extensions
10 Superman to Hollow Holds
x 3 Rds

Tags: Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleveland, Fitness, HIIT, ohio, power cleans, run, thrusters, WOD, Xfit