072610

Monday

Warm Up:

5 minutes of jump rope...1 min singles, rest 30 sec, 1 min running jump rope (alternate legs), 30 sec rest, 1 minute double unders (count reps), 30 sec rest, 1 min singles
Stretch in the 30 seconds of rest
5 pull-ups (dead hang)
5 ring dips
10 wall balls
10 slam balls
10 Good Mornings pvc
10 Good Mornings (bar)

Skill: Squat Clean
Load bars to WOD Weights for DL and SC

WOD:

"Johnson"
Complete as many rounds in 20 minutes as you can of:
245lb/170lb  Deadlift, 9 reps
8 Muscle Ups
155lb/105lb Squat Clean, 9 reps

Rob Orlando 6 rounds, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift/105lb clean.
Post rounds to comments.