11/29/2012 Workout

Take 15 minutes each to find max load for:

Hang squat snatch
Hang squat clean and jerk

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11/27/2012 VKfit Class Workout

Three rounds for as many reps as possible of:

MB push ups to frog squat
Squat kicks with 25 pound plate
Overhead jumping lunges with 25 pound plate
Step-out jumps over the bag

30 seconds at each station with a continuously running clock.  2 minutes of rest in between each round.

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11/26/2012 Workout

For max load:

1 overhead squat
1 shoulder press
1 front squat
1 back squat
1 deadlift

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11/01/2012 Workout

For time:

15 MB burpees
15 dead hang, chest to bar pull ups
15 MB burpees
15 kipping chest to bar pull ups
15 MB burpees
15 pull ups

Post results to comments or to the VKfit Facebook Page.