Warmup:
10 ab mat sit ups
10 push ups
10 squats
10 pull ups
2 rounds
"Speal Special"
7 Burpee box jumps 24"
7 Over Head Squats (OHS) 75lbs
5 rounds for time
Here is a round of the workout:
Tuesday, September 14, 2010
Jack's WOD September 14, 2010
Since I will be doing my cert at Spealler's gym, I figured I would do one of his workouts. This one is called the "Speal Special". Took me 11:25. Hard one again but it's awesome!!!
Warmup:
10 ab mat sit ups
10 push ups
10 squats
10 pull ups
2 rounds
"Speal Special"
7 Burpee box jumps 24"
7 Over Head Squats (OHS) 75lbs
5 rounds for time
Here is a round of the workout:
Warmup:
10 ab mat sit ups
10 push ups
10 squats
10 pull ups
2 rounds
"Speal Special"
7 Burpee box jumps 24"
7 Over Head Squats (OHS) 75lbs
5 rounds for time
Here is a round of the workout:
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