06-19-2013 Wednesday Workout

Warmup
20 Squats
20 Situps
20 Pushups
20 Flutterkicks (R+L=1)
20 Back Ext
20 Bicycle Crunches (R+L=1)
200m Run

Skill/Strength
10 – 10 – 10 – 10 – 10
Shoulder Press
– Share bar with partner to monitor proper mechanics
– Increase weight each round, starting light
– 3 burpee penalty for each push press/jerk + restart of round (partner judges)
– Rest is only as long as partner’s turn
– Rack is optional

Workout
15 Deadlifts (155/115)
15 Toes to Bar
15 Box Jumps (24/20)
15 Burpees
x 3 Rounds For Time

After Party
Group Mobility

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