Friday – January 27th, 2012

Workout of the Day
Strength of the Day	Kipping Pull-ups/Weighted Pull-ups
Level 1: 4 Rounds: 5 Overhead Squats 10 Ball Slams 15 Box Jumps	Level 2: 5 Rounds: 5 Overhead Squats, 65 pounds 10 Ball Slams, 12 pounds 15 Box Jumps, 20″ Box
Level 3: 5 Rounds: 5 Overhead Squats, 95 pounds 10 Ball Slams, 20 pounds 15 Box Jumps, 24″ Box	Level 4: 5 Rounds: 5 Overhead Squats, 135 pounds (female rx 95#) 10 Ball Slams, 20 pounds (female rx 12#) 15 Box Jumps, 24″ Box (female rx 20″)

Workout of the Day

Strength of the Day

Kipping Pull-ups/Weighted Pull-ups

Level 1:

4 Rounds:

5 Overhead Squats
10 Ball Slams
15 Box Jumps

Level 2:

5 Rounds:

5 Overhead Squats, 65 pounds
10 Ball Slams, 12 pounds
15 Box Jumps, 20″ Box

Level 3:

5 Rounds:

5 Overhead Squats, 95 pounds
10 Ball Slams, 20 pounds
15 Box Jumps, 24″ Box

Level 4:

5 Rounds:

5 Overhead Squats, 135 pounds (female rx 95#)
10 Ball Slams, 20 pounds (female rx 12#)
15 Box Jumps, 24″ Box (female rx 20″)

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