January 18, 2014 admin


1.  10mins:  10-rep Overhead Squat

Notes:  Focus on control and position in bottom, not load.

2. In Teams of 2:

AMRAP 20mins:
20 Pull Ups
30 Squats
40 Russian Twists

Notes:  One person works at a time to get reps done.

Competitor’s Program

1. 4×3 CGBP @ 21X1, rest 2mins

Notes:  CGBP = Close Grip Bench Press.  Go heavy but stick to tempo.

2. 15-12-9

Thrusters 115
Pull Ups

Rest 20mins x 2

Notes:  Go hard! Goal is unbroken.  Record time for both.

*Post results to comments

“Mistakes are always forgivable, if one has the courage to admit them.” – Bruce Lee

Think Like A Bumblebee, Train Like A Racehorse

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