22 February 2013; “Lumbergh”

Warm-up: 20 Second Push-ups

Strength: Benchpress 3,3,3,3,3

Strength 2: Tabata Ring Dips

Waiting and Watching

Set a new Double Under PR whether it be 1 or 100….

WOD: Lumbergh

12-9-6-3 of…

Hang Power Cleans 145/100

and

Jumping Barbell Backsquats 145/100

Cool Down

Hold a perfect plank for three minutes counting a penalty for each time you lose perfect form.  At the end of three minutes, do 5 burpees for every penalty.