February 11, 2014 admin


1. 12mins: Heavy 3-Rep Front Squat @ 30X0

Rest 6mins

2. For Total Time:

40 Double Unders
15 KB Swings
20 No-Push-Up-Burpee Box Jump
15 KB Swings
40 Double Unders

Rest 3mins x 3

Notes:  Each round should be fast, furious and unbroken.  Record total time.

Competitor’s Program

1. Open Workout 11.5

AMRAP 20mins:
5 Power Cleans 145
10 T2B
15 Wall Balls 20

Notes:  Make a mental note of how much work you’ve done every 5mins.

2. 5×1 Snatch Grip Push Press + 3 OHS

*Post results to comments

“Be like a postage stamp.  Stick to one thing until you get there.” – Josh Billings

It’s All In The Hip

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