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.
Friday, December 18, 2009
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