50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
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The Jercs - video [ipod] [mov] [HD mov]
5 comments:
39:21 (100 sujr, 14# ball, knees to chest, 12kg kettlebell, 20' box step-ups)
27:55 (25 lb wall ball, 1.5 pood DB swing, and 30 in. Box jump)
Big time change since my first time with this workout a few years ago. It took me 45 minutes to do it as r'xd.
23:37 rx'd
Well done Micah! I would be curious to how much quicker you would be rx'd?
Thanks, Mike. I like this workout quite a bit. It's a good benchmark to monitor improvement.
44:39 (through 9 events only) 100sujr, 14#ball
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