Monday April 17, 2006

Tire rotation to warm up with burpee, full squat clean, jerk, ball slam and tire jump at each of 5 tires for 3 laps.

Clean and Jerk
Snatch
Alligator Crawl

For 15-12-9

Tanya 6:38
Chandra 7:02
Bob 7:15
Gary 7:22
Jennifer 7:36
Shanna 7:44
Brian 9:04

DL + Tire jump
Pullups
DB Thrusters
Tire hits x 2
Ring dips

Reps of 12-8-6

Micah did Runny Cindy in 19:08 (400m runs)