Tuesday June 26th, 2012

Hey Hot Dogs and Cupcake people…I will have a series of bench boards in the gym by the time you arrive tomorrow!  Time to get your bench on!  Also, I will be available all day to help explain what’s going on in different movements should you need it, but make sure you watch the videos on everything in the workout.

Warm up:
row 500 meters
mobility
burgener warm up
10 each of:

• squats
• pull ups
• push ups
• GHD
  • sit ups
  • hip extensions

12 each @45/35 of:

• hang squat cleans
• push press
• deadlift

WOD:

50 pukies for time
- every time you stop to take a break run 200 meters with 20/14 lb med ball

compare to 1/3/2012

Pukie the clown LOVES pukies, and so should you!

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