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Saturday 01/03/09 “Group Workout”

By 01/02/2009No Comments

Group Workout at 9 am sharp

Warm Up (10 Minutes)

  • Run 100 Meters
  • 10 Jump Box
  • 25 Walking Lunges (each side)
  • 10 Push Ups
  • 50 Jump Rope
  • 10 Air Squats
  • 25 Jumping Jacks
  • 10 Back Extensions

Workout of the Day (WOD)

25, 20, 15 of the following for time:

  • Kettlebell Swings   53#M/26#W
  • Slam Balls
  • Jumping Pull Ups
  • Dips
  • Jump Box
  • Run 200 Meters
  • Kettlebell Deadlifts   53#M/26#W
  • Wall Ball      20#M/14#W
  • Sumo Deadlift High Pulls  53#M/26#W
  • Push Press    95#M/65#W
  • Sit ups
  • Double Unders

Funny how it always looks easy on the white board.  Todays Workout was a smoker.

P1012841

Good Group that worked hard today.  Nice shirts in the middle.

Steven