Friday 141010

Vise / ViseDowntown

-Warm up-

10 minutes:

20-15-10 
Double Unders
Sit-ups

5 minutes:
2 Rounds:
10 banded face pulls
20 banded triceps pull downs
30 banded good mornings

-Gymnastics- 

3:00 AMRAP of: Strict Handstand Push-ups

Rest 2 minutes

5:00 AMRAP of: Strict C2B pull-ups (or chin above)

(Future workouts will be based on results of the above AMRAPs. Document your results.)

-Strength- 

Deadlift - 5 @ 75%, 3 @ 85%, 1+ @ 95%

Complete on a 3 minute clock.

-Conditioning-

Every 3 minutes for 6 rounds:

Run 400 meters

-Cool Down-

Calf Stretch

Elin Christine, 8.7 lbs, 20.5 inches long.  Congratulations Shannon and Jeremy!!