Nov. 23, 2009
25 Double Unders
10 Squat Clean Thruster Slam (Rage Ball) (30)
25 Box Jumps
10 Squat Clean Thruster 2 × 25 lb dumbbells
25 2-hand Swings (52)
10 Hang Squat Clean Thruster 75 lb barbell
3 Rounds for Time
Medium, Metcon
Previous times for this workout
Ring L sit bottom up x 5
Ring Inverted lowers top down and then back up x 5
Ring Circles x 5
Trapeze bar pullovers x 5
Leg Slams foot end x 25
Feet Vertical toe touches x 25
Hollow rock x 25
GHD Wall Ball
12 lb ball 2 hands x 10
10 lb ball 1 hand x 10
6 lb ball 2 hands x 10
5 lb ball 1 hand x 10
2 rounds
Abdominal, Medium
Lance
Alex
Brandon
Jim
Will
Stephanie
Previous times for this workout
Mike did Renaissance by himself today while Jim, Brandon, Will, Stephanie, Lance and Alex did an ab workout I made up.
Posted by Eugene Allen at 3:31 a.m.