LEGS          1/18/13

#1  BB Squat Clean and Jerk      1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage
      and then add weight each set.  We will post our results.

#2  This is 3 rounds.  
      Round 1 has a 3 minute time limit.
      Round 2 has a 6 minute time limit.
      Round 3 has a 9 minute time limit.

      The round is over when you either complete all the exercises, or you reach the time
      limit for that round.
      Start each round with exercise A.
      Rest 2 minutes between rounds.

      A) BB Front Squat (with a 3 second PAUSE at the bottom of each rep) - 5 reps
      B) Run 200 meters
      C) BB Burpee - 10 reps
      D) Double Leg Hop - 25 meters
      E) Goblet Squat - 15 reps
      F) Tire Pull (with 50 lbs in tire) - 25 meters
      G) DB Thruster - 20 reps
      H) Suicide on the 50 meter course - 1 rep