Stretch/roll out all joints
Run 400m
3 rounds of:
10 air squats, facing the wall
10 push-ups
10 kettle bell swings
10 knees to elbows
10 pull-ups
Skills/drills:
Hang cleans
WOD:
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
John works his way through the heavy squats on Wednesday. Be sure to ask him about his shoes!
13 comments:
John tell us about the shoes!
Yeah, what's with the shoes?!
I like the warm up.
Glad you like the warm up, Norberto. I'll probably change it up everyday so it keeps you on your toes. I'll also be posting everyday to prove you wrong about yesterdays comment.
About damn time you posted something.
I'm cool with changing the warm up around
Welcome to the blog, Jason
Andy, when are you going to limp back into the gym?
What the hell? Thats two posts by Jason in 1 day. Whats going on here?
I think they are over taking up Norberto! About time the blog was starting to get boring.. really if I wanted to talk to Norberto all day I could walk down the hallway
The shoes! We must know about the shoes! Is it just the Latvian color scheme and custom initials, or is there more to it? :)
(Not that I'm not already impressed...)
Wow Jessica you must have a pair as well. You guessed right, from the Latvian colors to the initials.
For those interested, we have a softball game at 7:30p tonight at the clauss center in Roselle.
Mannn, good thing no one showed up to watch us play tonight!!! Don't even ask because I don't remember what the score was!
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