Day: November 11, 2011

At Survival Fitness.

Warm-up

8 Tabata rounds of each

• Double-pump squat
• Burpee
• Ball Slam
• Jack Knife

WOD

20:00 AMRAP

• 21 Power clean
• 15 Front squat
• 9 Push Press

30# dumbells in first round and 25# after that for each move.

Completed 3 rounds plus 21, 4.

Finisher

Rounds of:

• KB Swings (40#)
• 30 second plank

Swings started with 10 reps and went down each round until at 1 for the final round. Took 10:21 to complete the finisher.