Thursday 152901

Vise/ViseDowntown

-Warm up-

10 Minutes:

20 Jumping Jacks
20 Toe Touches
10 Squat Jumps
10 Burpees

5 Minutes:

2 Rounds:
5 Inch Worms + Push-up
10 Hollow Rocks

-Weightlifting-

Every minute on the minute for 12 minutes
Complete 1 squat clean + 1 paused front squat 

-Conditioning-

Four rounds for time:
12 power cleans, 135/95
12 toes to bar
12 box jumps, 30/24

-Rowing-

Every 5 minutes, row 500 meters
Complete 3 rounds.

-Cool Down-

Sit-and-Reach

Ricky legless rope climbing at the Circus competition