Thursday- April 11, 2013

warm up

450m run

then...

10 dynamic toe touches

8 spidermans

5 knee jumps

3x

21-15-9

Deadlift 225#(155#)

Pull Ups

POST SCORE TO COMMENTS

====================================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch

warm up to weight

90% x 1 rep x 5 sets

Endurance

100m run

1:00 rest

8x

Row

100m row

1:00 rest

8x

Swim

800m swim

3 minutes rest

2x