Wednesday 11/20 Workout!!

Day two WOD (Workout of Day)

I was impressed with you guys on Day One.  Keep going after it. Today is an explosive fast lift day.  Very Crossfit oriented.  I want to workout..so who is Lange's partner?

Warm Up=Get your phone to time
30 Jumping Lunges
3 sets of 30 second planks

Partner Work Out=You will be with a partner...you go..your partner goes.  Someone always working. This should only take like 25 minutes.

10 Thrusters             Better link? 
10 Barbell Rows (FYI..this girl is more beast than you)
10 Straight Leg Deadlift
10 Push Ups on the Bar (Drop the bar and do the pushups with your hands on the bar)
10 Situps (Lock your feet under that bar and do full sit ups!!)

YOUR PARTNER GOES THEN YOU ADD WEIGHT (Like a 2 and half or a 5 on each side)

THEN YOU DO....

9 Thrusters
9 Barbell Rows (FYI..this girl is more beast than you)
9 Straight Leg Deadlift
9 Push Ups on the Bar (Drop the bar and do the pushups with your hands on the bar)
9 Situps (Lock your feet under that bar and do full sit ups!!)

YOUR PARTNER GOES THEN YOU ADD WEIGHT (Like a 2 and half or a 5 on each side)

THEN YOU DO....

8 Thrusters
8 Barbell Rows (FYI..this girl is more beast than you)
8 Straight Leg Deadlift
8 Push Ups on the Bar (Drop the bar and do the pushups with your hands on the bar)
8 Situps (Lock your feet under that bar and do full sit ups!!)

GO ALL THE WAY TO 1!!!

Whole Team Work Out=
We are going outside and doing some resisted sprint work.  Bring your warm clothes.