Friday 9-28-12

WORKOUT OF THE DAY:

Warm-up: 400M Run, 30 Seconds double-unders, 20 Back extensions X 2

Front Squat – 2 reps every 60 seconds X 10 @ 70%(195)

Good mornings – 5 X 5 (135/95)

5 X 10 Jump over box(20)

then:

5 Rounds for time of:

2 Bar Muscle-ups
7 Front Squats(50%)135
30 Mtn Climbers
7:19

Mobility: Hamstrings & Calves – 10 minutes timed

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