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Old 06-20-2008, 11:47 AM   #4
Cosmo Mazza
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Join Date: Jun 2008
Posts: 73
Default June 20, 2008

Added handstand practice to warm-up (against wall)...45s...took a while to recover.

Clean from floor
135 x 2
155 x 2
165 x 2

Hang Squat Clean
165 x 2
175 x 2 x 2 reps

Front Squat (30 seconds jump-rope and 5 24" box jumps after each)
185 x 2 x 5 reps
205 x 2 x 5 reps (go for 205 across next time)

Metcon:
3 rounds:
5 jump squats with 45# bar
5 pull-ups with 45#
5 dips with 45#
20 seconds hard on the bike (level 11, 100+ RPM)

took a long time (12+ minutes) because too many people standing around hogging dip station.
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