|what a honker in chicago!!!|
Warm up: Run 400m, then junk yard dog and Burgener warm up (clean grip).
Strength: Work up to a 1 RM hang clean.
W.O.D.: Regionals workout #2: Complete the following for time...
50x 1 legged squats, alternating legs each rep
30x Hang clean (225#/135#)
Durability: 3 Rounds: 20x GHD sit ups (weighted), 12x Reverse hypers (Heavy)