Tuesday 3/26/13

This chick got 323 reps in 13.3…the fittest man on the planet only got 319…and muscle ups were involved…HECK YES, Samantha Briggs is back yo!!!

Barbell Work
Spend the next 12 minutes working your squat clean technique.

WOD
21-15-9
Hang power cleans (135/ 95#)
Handstand push-ups

Extra Credit (optional)
5-5-5-5-5
Reverse Hyper or Glute Ham Raises
*This is to be done outside of the WOD time, after the regular cool down.  If you need help with the movements, ask a coach.

Teens (3:30-4:30pm)
Skill: Sumo deadlift high-pull
3 x 5:00 AMRAPs, rest 2:00 in between
3 shoulder press (15-45#)
6 box jumps (24/20”)
9 roman kettlebell swings (10-25#)

Basics
21-15-9
Medball squat cleans
Press

Pre-K
Skill: sumo deadlift high-pull (“Zippers”)
5:00 AMRAP
1 inchworm
2 burpees
3 knee raises
4 log rolls
Game: Towel Relay

Kids
Skill: sumo deadlift high-pull
6:00 AMRAP
50-meter shuttle run
2 wall walk-ups
4 burpees
6 knee raises
8 sit-ups
Game: Black ball-blue ball

Written by:
Just Paleo