October Twenty 2009

Warm up:
10-9-8-7-6-5-4-3--2-1
Squat Jump
Feet Elevated Pushups
Stiff Legged Deadlift @ 45#

Training:
(1) 8 Rounds
3x Power Clean (increase load each round until 3x is hard, but doable)
15 plank walk up
Frog Stretch
(2) 5 Rounds for time
8x Goblet Squats @ 45# + 6x Jingle Jangle
5x Pull ups
10x Dips
5x Shoulder Dislocates