November 30, 2015

A) Warm up:In 10 minutes or less; 3 rounds:
10 alternating walking lunges with a twist
10 squat

10 pull ups

10 push ups

10 sit up

10 superman’s

30 second/side Samson stretch
B) Take 10 minutes to find your 7 rep max Deadlift
C)Workout 13.1

17 minute AMRAP:

40 Burpees

30 Snatch 75 lbs/45 lbs

30 Burpees

30 snatch 135 lbs/75 lbs

20 Burpees

30 snatch 165 lbs/100 lbs

10 Burpees

210 lb/120 lb snatch for as many reps as possible.

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