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1 May 2013; “Waterboy”

1
May

1 May 2013; “Waterboy”

waterboy

Warm-up: Row 500 m with a partner, do Jumping Jacks for same amount of time. Person with least amount of Jumping Jacks does 15 Burpees.

Strength: Bench press 3,3,3,3,3,3,3,3 start low, work up to a Heavy 3

Skill: Squat Clean and Jerk/Thruster

WOD: Waterboy

15 minute AMRAP

Perform 1 Squat Clean and Jerk or Thruster 115#/75# (Manly Men may use 135 or 155)

1 Lateral Jump

1 Double Under,

Then 2,2,2 and so on and so forth….

Cool Down: 2 minutes of Sit-ups for time, 90 secs, 60 secs, 30 secs, and 15 secs

5-1-2013a

 

5-1-2013