2/9/13 – Saturday

Written by josequan. Posted in Fitness

Dan Bailey & Mikko Salo

WARM UP

3 Rounds not for time:

20 Jumping jacks (3 count = 1 rep)
10 Barbell push press
5 Knee jumps

WOD

Partner Hero:

“Jack”

In teams of 2 – 3 Complete as many rounds as possible in 20 minutes of:
10 Push press (115#/ 95#)
10 KB Swings (53# / 35#)
10 Box jumps (24″ / 20″)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

2012 Regionals Individual Event 4-

*With 1 barbell.

50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

For time.

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