Friday, December 18, 2009

Freaky Friday

Warm up: 5min row. then 3 rounds of 10 walking lunges, 10 over head squat with 45#, 20 leg swings each leg, dot drill (google it if you need to), 10 back extensions.

STR: 3x5 back squat or front squat

WOD: 50 burpee squat clean thrusters with dumbbells.

*hold the dumbbells, perform the push up portion of the burpee, bring the feet into the jumping position, perform a squat clean-thruster.  All of that equals 1 rep.

**Next week we will be open All day monday, tuesday and wednesday.  We will be closed the 24th- 27th.  If you want to work out during our closed times get with me and I will arrange something.

*** We will be performing 3x3 next week on all of our strength lifts... so if you are interested, BE THERE.

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