Wednesday 9/1

WARM UP
800 meter run
3 rounds:
10 meter walking lunge
25 yard swim/10 calorie ski
10 kick to handstand
SKILL
Handstand balancing
*10:00 practice
WORKOUT OF THE DAY
FOLSOM/ROCKLIN
For time:
20 calorie ski
40 toes to bar
60 box jump overs
80 wall balls
SACRAMENTO
For time:
50 yard butterfly
100 yard backstroke
150 yard breastroke
200 yard freestyle
BARBELL CLUB
3 rounds barbell warm up
a) Clean pull
5 x 2
b) EMOTM 15:00
1 halting clean & jerk (3 seconds below knee)
*build to heavy
c) 100 bent row @ 50% 1RM
*every broken set perform 10 strict toes to bar.