January 15, 2018

January 15, 2018

6min clock:

50 singles

12 burpee pull ups

40  singles

10 burpee pull ups

30 singles

8 burpee pull ups

20 singles

6 burpee pull ups

10 singles

 4 burpee pull ups


8 minute emom of :
deadlift x 2
pushups x 3
box jumps x 4

notes :
- all reps performed within the minute.


15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"notes :
- level 2: 135/95
- level 3: 95/65 + step ups


optional core work :
with a partner, perform :
50 slam balls
50 med ball sit-ups
50 slam balls


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