02 Oct 13

Conditioning:

In honor of hitting 300 “likes” on our Facebook page…

“300″, written by Mark Twight.  If you don’t know who this guy is, you should.  Use your google-fu and expand your mind, Grasshopper.

For time:

  • Pull Up X 25
  • Deadlift X 50 @ 135#/95#
  • Push Up X 50
  • Box Jump X 50 @ 24″/20″ (do not have to use CCS&C standards)
  • Floor Wipers X 50 (each side) @ 135#/95#
  • Kettlebell Clean and Press X 50 @ 35#/20#.  KB must touch the deck each rep.  Use whichever arm you want.
  • Pull Up X 25

Now, do you feel like a true Spartan?

Mobility:

3 rounds of:

  • Hip Swivel X 10 each side
  • Reclined Twist X 5 breaths each side
  • Yoga Squat X 1:00 – release with a forward fold for a few moments.
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