Wedding Day Workout

*Note: Today, 11/30/2012 is the wedding day of Sean Conneen (owner of CROSSFIT S3) and Becky Jennings.  Sean brought some family members and a few groomsmen to my 11am S3 Conditioning class today.  Below is the outline of our special wedding-day workout.  Note the special rep/ time schemes.

“GOIN’ TO THE CHAPEL...And Sean Will Always Remember His Anniversary”

(11-30-2012)

WARM-UP:

*Traveling Active Stretch/ Dynamic Warm-Up

*Finish w/ 20 length Shuttle Run

5 Min. AMRAP -

*11 x Hand-Release Push-Up

*30 x Air Squat

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ANNIVERSARY TABATA (~5.5 min.)(200m Course):

8 Rounds -

*30 sec. x Run

*11 sec. x Plank Hold (challenge: Windmill)

5 Min. AMRAP -

*11 x KB Swing

*3 x Box (Over) Jump

ANNIVERSARY TABATA (~5.5 min.)(200m Course):

8 Rounds -

*30 sec. x Broad Jump

*11 sec. x Run (sprint)

5 Min. AMRAP -

*11 x DB Push-Up + alt. Row (p-up + row R, p-up + row L = 2 reps)

*30 (15 ea. leg) x DB Step-Up (L1: DBs hanging; L2: DBs in Front Rack)

ANNIVERSARY TABATA (~5.5 min.)(Inside 10m): move equip. off to side

8 Rounds -

*30 sec. x Shuttle Run

*11 sec. x Hollow Body Hold (challenge: Deck Squat to get up)