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Jan 10, 2010: Monday

Warm-up of the Week

Air Squat

Single leg w/ opposite foot touch

Knee-to-chest step into lunge

Plank with shoulder scapation

PVC 3x10 ea.

8s and pass through

Scarecrow Snatch

Scarecrow Clean

Fit Challenge presentation this past Sunday had a great turn-out

Strength

Jerk: 10 minutes up to 85%

WOD

10 Push Jerk 70% of max

20 Box jumps

8 Push Jerk

18 Box Jumps

6 Push Jerk

16 Box Jumps

4 Push Jerk

14 Box jumps

2 Push Jerk

12 Box Jumps

Endurance: All Sports

1, 5, 3, 2, 4 w/ 1 min rest between each

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