2010.02.24

Both Sam and I weren't able to go to CrossFit on Wednesday so Russ again saves the day!  Make note that Thursday CrossFit will be moving to Tuesday CrossFit due to other fitness classes.  Or you can think of it as the Wed/Thurs CrossFit is now shifting to Tues/Weds.  That just means everyone can come to Zumba now.

---

Warm Up
2 Rounds, 1 minute each exercise

• Running in place
• Jumping jacks

---

WoD
Do as many rounds in 20 minutes

• 7 Single Dumbbell Clean
• 14 Standing Lunges (Each side counts as 1, so Right, then Left counts as 2)
• 10 Push ups

---

Exercises

• Single Dumbbell Clean
  This is a two squat maneuver. You need to use the heaviest dumbbell you can use (most of the guys used 20lbs+, most women used 8-12.5lbs). You hold the dumbbell (using both hands and standing up) straight down. You do a squat so your hands almost touch the ground, then shoot-up with your shoulders held in. You then bring the dumbbell up to your chest in a rack position. Drop and do another squat. This takes a few reps to learn.
• Standing Lunges
  If you have two lighter weights, hold them to your side, or use the same one you used for Single Dumbbell Clean and hold it at your chest in a rack position.