06-17-2013 Monday WOD

Warmup
1-2min Jump Rope
SS R & L
Band (or ring) Shoulder Stretches
12 Pushups
12 OHS
12 Burpees
12 Lunges
x 2 Rds

Skill/Strength
20min to find 5RM Front Squat
– Record 5RM on the white board

Workout
400m Run
21 Push Presses (115/75)
400m Run
18 Push Presses
400m Run
15 Push Presses
400m Run
12 Push Presses
– For Time
– Push press is to be taken from the floor (no rack)

After Party
3min Max Reps
Double or Single Unders
– Record total reps on the white board

Tags: Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleveland, Fitness, HIIT, lakewood, push press, push up, run, squat, warm up, WOD, Xfit