Slammin It!

April 7, 2014

Congrats to the Summa folks who ran the Hot Chocolate 5k yesterday in downtown Philly; particularly to Audrey Chen for killing her first race ever! Other Summa runners who crossed the finish line: Michael Michener, Beth Japchen, Phil Gutis, Trish Rosiak, Scott McFarland and Leann Hanshew.




10 minutes


Warm Up


Slam ball




Squat cleans 70 percent 3x3

Clean pulls 3x3

Clean deadlifts 105 percent




10 min amrap


15 ball slams

10 reps Db snatch 

10 rep overhead ball lunge



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