Wednesday 12/4/13

Barbell Work
5 sets of:
2 Hang Cleans + 1 Jerk (above knee) @ 75-80%

Then

4 sets of 3 reps of:
Romanian Deadlift – heavy but perfect

WOD
8 rounds of:
20 Seconds Max Effort Burpees
40 Seconds Plank Hold

The goal is to hold a plank the entire 40 seconds unbroken. Score is total number of Burpees

Basics
6 rounds of:
20 seconds Max Effort Flutter Kicks
20 Seconds Max Effort Plank Hold
20 seconds Max Effort Mountain Climbers

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Written by:
Just Paleo