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Lifting Ourselves and One Another

Wednesday, October 24, 2007


1 round for time:


50 Wallballs

50 Sit-ups

50 Box jumps

50 Back extensions

50 Double unders

50 Barbell push press

50 Walking lunges

50 Chest to floor burpies

50 Sumo Deadlift High Pull

50 Kettlebell (KB) swings

Coach’s notes:  Guys use a 45lb barbell and gals a 30lb barbell for push press and Sumo deadlift high pull.  KB weight is 55lb for guys and 35 lbs for gals.  Box jump height is 24″ for guys and 15″ for gals.  Wallball weight is 20lbs for guys and 12lbs for gals or scale any and/or all exercises as required.  Check the Exercise Demos link to review any movements and post time to comments.

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