Sunday, October 27
October 26, 2013
Tuesday, October 29
October 28, 2013

IMG_2083

Warm-Up
2 Rounds of
20 jumping jacks
10 alt Samson lunges
20 jumping jacks
10 jump squats
20 jumping jacks
10 spider lunges
then,
2 rounds each of Partner PVC chest opener, 1 minute each

Met-Con
2 rounds of the following:

4 Minute AMRAP of
6 Dumbbell Hang Power Clean
12 Box Jumps

4 Minutes Rest

4 Minute AMRAP of
6 Ring Dips (may use band or scale to 12 push-ups)
12 Over-the-Shoulder Ball Drops

4 Minutes Rest

RESULTS:

10-28-13 10-28-13 (2)

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