Warm Up:
3 min Jump Rope, followed by 2 rounds
5 Inch Worms
10 K2E
15 Jumping Sprinters Stretch
1 min Max Double Under Test

Strength: EMOTM: 12 min
Even Min: 7 Pull Ups (Strict, WTD)
Odd Min: 25 Ab Mat Sit Ups

AMRAP= 7 min:
4 Hang Power Clean (135/95#)
8 Burpees

"If you never fight...you never win..."

Post all scores/times/reps/loads/modifcations to comments.

1 comment:

BFaulk said...

3 strict pull ups/4 butterfly
25 weighted sit ups

hang cleans
burpee over the bar
6rds + 2 burpees

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