Thursday 22, January 2015

Warm up:

4 minutes jump rope
3x10
OHS
Back extension

Stabilizer:

50 hollow rocks


Skill:

Handstand holds

Strength:

Snatch

2-2-2-2-2-2-2

Metcon:

HAPPY BIRTHDAY MATT LUJETIC!!!!!

"36"

36 four count burpee man makers 50/30lb dumbbells

So you will do
1 four count burpee
1 push ups
1 right arm row
1 push up
1 left arm row
1 deadlift
1 hang squat clean
1 push press

= 1 rep - do 36 of these

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