6-27-13

Workout

Mobility
Warm up

Fitness
For Time:
35-25-15
Thrusters 65/45
Pull ups
Burpees
Box Jumps

Lady's
1) Snatch High Pulls 3-3-3-3-3-3; rest 2 min
2) Push ups x 5-7 unbroken x 10; rest as needed between sets

For time:
25 Deadlift 115#
25 Shoulder to overhead 45#
700 m Run

Power
1)  Find 1 rm Box Jump (Landing in 1/4 squat position)
2)  Bench Press 3x5


3 Rounds
Back Squat x 5 (+5 lbs from Monday)
Box Jumps x 3 (80% of 1 rm)

Rest 3 min between rounds

Post heights and loads