Friday, May 4, 2012

Friday - "The Hammer"

It is time to celebrate the Birth of Casey "The Hammer" Hamrick. We are all proud of this guy since he pushes us every day to run faster and lift harder.

"The Hammer"

buy in
21 pullups

Round 1:
3 rounds of
21 Lunges
21 wall balls
21 box jumps
*Hold a Deadlift for the first 21 seconds of each round

Round 2:
3 rounds of
21 push ups
21 Squats
21 Med ball situps
*3 burpees every minute

Run to building 3 -
at the start of each set of buildings do 21 jump n jacks ( There are 4 sets)

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