05-16-13 Thursday WOD

Warm
500M Row
25 squats
25 Sit ups
10 back extensions

Skill
Jerks and Footwork
WOD
3RFT – 12 DL / 9 Hang power cleans / 6 Push Jerk / 20 DU (155/110)

After Party

3 minute plank -record number of attempts

Tags: Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleveland, Fitness, HIIT, lakewood, lunges, ohio, push press, row, squat, squats, westpark, WOD, Xfit