Wednesday, 6/22/11

Mr. Clean's signature move...
3 Rounds of things you don't like!

Dynamic Warm-Up/Burg WU

Dips or Ring Dips: 2 x 5, 1 x 5+

Regional WOD #6
For Time:
20 Calorie Row
30 Burpees*
40 Two-arm DB Ground-to-Overhead 45/35#**
50 Toes-to-Bars
100ft Overhead Walking Lunge (45/25# plate)
150ft sprint

*Chest and thighs hit the ground at the bottom, then you must jump up and land on top of 2 stacked 25# bumper plates, fully extended at the top
**Both DB's start with both ends touching the ground, then get them up to locked out overhead any way you want, standing fully extended.

Muscle-ups and Double-Unders!

Prowler Push: 10 x 10m, rest 30s between

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