Friday – 121313

Members of the noon class warming up and getting flexible with some leg swings.

Members of the noon class warming up and getting flexible with some leg swings.

Warm-Up
3 Rounds
8 Protract/Retract Push-ups
8 RDLs w/ light weight
8 1-arm Kettlebell presses (4 each arm)

Workout of the Day
5 Minute AMRAP
HSPU – Rx+ strict
Rest 2 minutes
Every 30 seconds for 10 minutes
1 Power Clean + 1 Hang Power Clean + Push Jerk (Rx+ 205/143, Rx 185/133)
Rest 2 minutes
5 Minute AMRAP
Burpees

Score each part separately. You may fail the barbell complex once and restart, but you are done if you fail twice. The goal is to finish all 20 rounds so scale accordingly. Your score will be number of successful rounds. Example, if you fail for a SECOND time on round 18 your score would be 16.
Post your scores to the Whiteboard.

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