The Chief

Happy Monday! Hope you all had a great weekend! Lets start the week off right with a great workout! Get in here!

If you are doing the fall fit challenge, make sure you get weighed in AT the gym and it MUST be verified by a trainer!

Todays Workout:

“The Chief”

5 Rounds of:

3 min AMRAP

3 Power Cleans (135, 95) – IT’S ONLY 3, DO NOT DROP THE WEIGHT :)

6 Hand Release Pushups

9 Air Squats

*After each 3 minute AMRAP, you will rest one minute and then do another 3 minute AMRAP.  The cycle will repeat for 5 rounds.  Your goal is to get the same score on each round.  Your overall score is a total number of reps completed throughout the entire workout.

Here is another little recipe for you guys. SPAGHETTI SAUCE WITH MEATBALLS

3 Responses to The Chief
  1. Ashley
    October 15, 2012 | 2:17 PM

    Hey Marshall just wanted to say thank you for pushing me on my weight for power cleans, I would have stuck to my normal weight…
    Have a good day.

  2. Mar Mar
    October 15, 2012 | 6:16 PM

    No problem Ashley! You did great too! Keep pushing yourself and hope your day went well!

  3. Ruth A. Roth
    October 15, 2012 | 7:37 PM

    This is a nice WOD. Funny how the air squats sneak up on ya. BTW is that SINEAD I see on the board? YAY!

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