Wed - Jan 27th

CrossFit (Olympic) Weightlifting Certification 2008

Warm Up:
150 Jump Ropes
15 Straight Leg Swings - each leg
15 Sec Handstand
15 Squat Jumps - w/hands overhead
15 Jump Stance - torso rotation
15 Back Extensions
(2 Rds)
Skill:
Sledge Hammer box jump
(10 Sledge Hammers w/5 box jumps holding hammer)
2Rds
WOD:
5 Tire Flips - you pick - 200, 300 or 400 pound tire
200m Run
15 Burp and Jerks (m=95 / w=65)
15 Ab Mat Sit Ups w/ball (m=20/w=14)
(3 rds - each timed separately)

*Monday - Feb 1 - we will be OUTSIDE at Slider's Beach for our WOD's all day long! :-)