05/09/13 Thursday WOD

Warmup
SS
Shoulder roll out
10 Pushup
10 Pull up
10 Squat
20 Bicycle Crunch (R/L=1)
Run / Row 400
x 2

Skill
Wall Balls –
10 x 5 with 15 sec rest between sets of 10

WOD
Dumbbell Clean and Jerk 5-5-5-5-5
Go heavy. Ground to overhead.

After Party
30 squat pull downs
Concentrating on the weight in your heel (using the toes for balance) in the bottom of the squat.

Tags: balacne, balance, clean and jerk, deadlift, dumbbells, Fitness, ground to overhead, heels, HIIT, lakewood, ohio, pull up, pullups, push up, row, run, squat, squat pull down, squats, westpark, WOD, Xfit