9/21/13 – Saturday

Written by Joey Tudela. Posted in Fitness

Cherie Chan

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

“Cindy”
5 Pull-ups (Perform these with no bands. Do jumping pull-ups. More pull less jump)
10 Push ups
15 Air Squats

Note: Not for time. Perform some good to perfect form on all movements.

WOD

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of 135/95 lb. Power Clean
60 seconds of 24″/20″ Box Jump Overs
60 seconds of 95/65 lb. Push Press
60 seconds of Burpees
60 seconds of Rest

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