| Saturday, December 8, 2007 - Suffer on Saturday |
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Group Warm-up Workout of the Day: 5 Rounds for time of: 25 Double Unders (can sub 125 rope skips or 25 Burpees) 20 Knees to Elbows 15 Box Jumps - 24" 10 Overhead Squats - 95lb 5 Handstand Push Ups (HSPU) Big Dog's: As Rx'd Porch: 75lb OH Squats HSPU Negatives Pack: Knees to Armpits or Chest as needed Box Jump - 20" OH Squat - 65lb 5 Heavy Dumbell Shoulder Press - 25lb to 40lb Puppies: Knees to Solar Plexus Box Jump - 16" or Step Up OH Squat - 45lb 5 Dumbell Shoulder Press - 15lb to 25lb Buttercup: Knees to 90 degrees Step Up - 16" OH Squat - 15lb or PVC as required 5 Dumbell Shoulder Press - 10lb to 15lb "There has never been a great athlete who died not knowing what pain is." -Bill Bradley                                           |