December 9th 2013
DO THE DUCK FACE
Skill: 3 sets of 10 max height unbroken box jumps
Chipper Metcon
10 weighted step ups (per foot) 45/30
15 med ball cleans
20 DB snatches (same DB)
30 Burpees
20 DB Snatches
15 med ball cleans
10 weighted step ups
Strangth: 1 RM strict press
Made this up on Friday
ReplyDelete30# Step ups
16# MB cleans
30# DB Snatch
Time: 12:46