DATE: 1/12/12

WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!

SKILL: (0610 to 0620, 0840 to 0850)
Heavy Back Squats (10, 7, 4, 1, 4, 7, 10): Increase weight to at or near one rep max as reps decrease

WOD (0620 to 0650, 0850 to 0920)
3rd Alarm – Rx 2nd Alarm – 10-8-6-2-1 1st Alarm – 7-5-3-1
15-12-9-6-3
Power Cleans (W-95#, M-135#)
Over the bar Burpees

Trainer Notes: 1) Over the bar burpees are performed by jumping over the barbell after each rep and rotating 180 degrees in the air, then entering the next burpee. 2) Scale with straight burpees or over the plate burpees for 1st and 2nd alarm athletes.

COOL DOWN
200 Abs/core – mix it up!
Foam Roller
Static Stretching