JEFFERSON

Actual workout on..20090409

1) Warm Up: Sand Bag get ups - 12 minutes

2) Strength: Find 1 RM Clean and Jerk

3) Stamina: 5 Rounds: 3x C&J at 80% 1RM, 20 wall balls, 5x burpee wide jump

4) Work Capacity: "Cindy + 10": AMRAP 30 minutes: 5 pull-ups, 10 push-ups, 15 squats

5) Durability: 3 Rounds: 50 4 count flutter kicks, 50 leg levers, 50 sit-ups

1. Rx'd - 50 lb sandbag
2. Didn't find exact 1RM, used 115
3. Rx'd, used 115 for C&J
4. 23 Rounds
5. One 30 4 Count Flutter Kick, 50 lemon squeezes as I've heard them called

ya..need to bump up the weight on the C&J, def need to improve on the AMRAP..that was weak i know..and my legs were dead for the flutter kicks..