March 4, 2010

No vest. about a dozen

Fun With Weights! Yay!

Standard warm up and mobility.

Pre-work

1,2,3,4,3,2,1
burpees, push up, lunge

M and W and I

Dead lift move the mountain, 155# 5 on the baseline, advance the weight to the service line, run back and forth, and repeat

5 floor to overhead, carry the weight overhead to the next line, wash rinse repeat for lines, overhead carry the last 2 lines

team suicide with the weight overhead, so any combination of team members and distances to make the suicide work

3 dead lift on the base line standard suicide

Grand finale

16 burpees
16 push ups
16 lunges 8 on a side
2 20 meter shuttle runs

as many rounds as possible in 9 minutes with a max of 4