Workout 02/20/2013
Karate
Basics, Heian YonDan review with Ron.
Crossfit
Warmup
Dynamic – Walking lunges, Frog hops, high knees, butt kicks, very short sprints
Burgener warm up, couch stretch.
Strength – Clean 5 x 3
115 x 3
135 x 3
145 x 3
165 x 3
165 x 3
WOD: (took me 10 mins)
Thrusters 10 – 1 (75lb)
Burpees 1 – 10
These are intermixed, so: 10 thrusters, 1 burpee, 9 thrusters, 2 burpees, etc…