28 SEPTEMBER 2013; “Belly Up to the Bar, Boys”

WARM UP: Run to Branard and Back, Monkey See Monkey Do (Groups of 5, 10 Reps Each)

STRENGTH:  BACK SQUAT 7,5,3,1,1

PARTNER WOD:   20 Minute AMRAP “Belly Up to the Bar, Boys”

3 Minutes Push Press (115/75)

1 Minute Burpees

3 Minutes Squat Clean (115/75)

1 Minute Burpees

3 Minutes Thruster (115/75)

1 Minute Burpees

3 Minutes SDHP (115/75)

1 Minute Burpees

3 Minutes Deadlift (115/75)

1 Minute Burpees

COOL DOWN:

Morgan’s First WOD:  5 Minute AMRAP:  5 Cartwheels, 5 KB Swings AHAP, Alternate Cartwheel Sides Each Round

9-28-2013