Monday, January 25, 2010

Stand up and get Crunk!

Warm up: row 500m, 20 mtn climbers (heel to hand), 20 walking lunges, 10 wall squat (face wall with toes almost touching, extend hands over head and onto wall, squat as low as possible, force out knees).  Samson stretch (try to rip your hip flexor.) repeat as needed to get a sweat going

Str: Over Head Squat.  3 attempts of finding max load for 15 reps.

3 Rounds for time:
400m Run
30 KB Swings M:24kg F:16kg
30 Burpees

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