Work Out of the Day (7/25/09)

w/u: 0.60 mile jog
2 rounds, 10 reps, (no stops), Overhead squat (w/ broom), push-ups, sit-ups, laying back extension, Samson Stretch.

4 Rounds (for time). Minimum, 95lbs, but use weight as appropriate.
Deadlift 9-12 reps
Hanging Clean, 5-8 reps
Push Jerk, 3-5 reps.

1 Round
Reverse order of the above.

Note: if you don't do these types of lifts frequently, your grip strength will give out before your ability to do the lift gives out. Just roll with it :)

See CrossFit work out of the day for July 23.