January 7, 2016

January 7, 2016

5 minute warmup chipper of :
a) lunges x 40
b) pushups x 30
c) med ball clean x 20
d) burpees x 10
+
review proper burpee technique

 

1 minute max burpees

notes :
- will do 3 rounds. 3 minute break after each. "score" = highest round. list other totals in comment box.

 

partner "nasty girls" version 2.0
3 rounds
for time :
50 alternating pistols
10 hang cleans 175/115
7 muscle ups

notes :
- choose between version 2.0 partner or 1.0 solo.
- 20 minute time cap.

OR

 

"nasty girls" - solo


3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#


 

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