Wednesday, September 24, 2014 - Workout

Warm-Up:
- 300m Run
Then
3 Rounds -
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Pull-Ups

Group Warm-Up:
EMOM for 8 Minutes -
- 4 Burpees
- 8 Sit-Ups

Strength:

Wendler Week 4 - Deadlift

Conditioning:
AM CLASS
AMRAP in 12 Minutes -
- 200m Run
- 3 Goblet Squats (35/25)

- 6 Weighted Lunges (same)
- 9 Kettlebell Swings (same)

PM CLASSES

4 Rounds, Each in 3 Minutes -
- 100m Run
- 10 Box Jump Overs (24/20)
- AMRAP of Goblet Squats (62/44) or
- AMRAP of Kettlebell Swings (62/44)
Perform 2 rounds of each alternating
 

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