Squat and Jump

Since we blasted our shoulders and abs Thursday, and I will be jumping all day on Saturday for my volleyball tournament, I figured you would want to blast your legs and jump as well...SO-

5 Rounds for time
10 Squats
20 tuck jumps (arms bent at elbows, palms face down, jump up so the top of your legs touch your palms)

*Really focus on the squat technique: big chest, tight core, HIPS DRIVE BACK and DOWN, arms go up as you lower your self, WEIGHT ON YOUR HEELS, drive up through your heels.

*Tuck jumps should be fast

Post your times to the comments sections

Row, Lunge, Sit

Warm-up: 2 rounds10 pass-throughs
10 pushups
10 squats
Samson Stretch


WOD: AMRAP/10 minutes
6 Renegade Rows w/ weight (3/arm)
8 lunges w/ weight (4/leg)
10 weighted sit-ups
-Use the same DB's for each movement

Abigail: 10 rds + 9 sit-ups
Jake: 8 rds
Barbie: 4 rds
Steven: 6 rds + 7 lunges
Bricelyn: 6 rds
Joy: 6 rounds
Jackie: 8 rds + 8 lunges
Lori: 6 rds + 5 lunges
Jerry: 8 rds + 7 lunges
Beth: 7 rds
Ana: 8 rds
Ju: ?
Matt: 6 rds + 3 sit-ups

Dirty Thirty

For Time
30 box jumps
30 burpees
30 DB swings
30 Lunges
30 Sit-ups
30 Push Press
30 Supermans
30 thrusters
30 jump ropes

Abigail - 13:33
Ju - 14:15
Bricelyn - 19:53
Stewart - 13:40
Jerry - 15:15
Joy - 15:22
Shedrenna - 26:18
Jackie - 14:57
Matt - 18:25
Lori - 14:54
Shar - 15:25
Beth - 17:21