Warm up:

2 Xs:

100 supine legs flutter kicks
25 straight legged sit ups with ab mat
25 side crunches (each side, 50 total)
50 hang knee raises (with straps)

 

Work out:  Taken from CF Santa Cruz 9/27/12

7 Rounds for time of:
155 Pound back squats, 12 reps
155 Pound Jerk, 4 reps

*Use appropriate weight

 

 

 

 

 

 

 

 

 

Paul Mc    22:30

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