Workout 10/01/2013


400 m run
10 sit-ups, 10 push-ups, 10 air-squats

Find 2-rep max Chest Press
Good Mornings 7 x 3

1 min max effort situps
1 min rest

4 min AMRAP:
4 jumping squats (reach up and touch a target 1ft above your fingertips)
4 clapping push-ups (scale by just getting hands off the ground, or do flag push-ups)

1 min rest

4 min AMRAP:
4 Plank-overs (1 time over is one rep)
6 walking lunges (3 lunges with each leg)

1 min rest

1 min max effort sit-ups (try to meet or exceed the count from your first set)


Worked on double-unders
Worked on halting deadlift
Worked on 95# snatch followed by 3 overhead squats

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