06-20-2013 Thursday Workout

Warmup
10 Squats
10 Pushups
10 Burpees
Frankenstein
High Knees
Butt Kickers
Over the Fence
Under the Fence
10 Squats
10 Pushups
10 Burpees

Skill/Strength
The Shankle Complex
1 Clean Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks
x 5 Attempts
Video Demo

Workout
50 Squats
50 Pushups
50 Situps
50 KB Swings (53/35)
50 Lunges
For Time

After Party
1 mile Run for Time (stairs are included with mile)
Google Maps Mile Run

Tags: Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, burpee, burpees, cleans, cleveland, deadlift, Fitness, HIIT, jerk, kettle bell, kettlebell, kettlebell swings, lakewood, lunges, ohio, push up, pushups, run, shankle, shankle complex, squats, WOD, Xfit