March 4, 2014 admin


1. 3 Sets:

:60 Wall Balls
:60 Rest
:60 Burpee Box Jump Overs
:60 Rest

Rest 8 mins

2. For Time (10min Cap):

.5 Miles on Airdyne
30 Pull Ups
.5 Miles on Airdyne
20 Pull Ups
.5 Miles on Airdyne
10 Pull Ups

Competitor’s Program

1. 6 Rounds:

10 Wall Balls 11′
10 Power Cleans 135
Rest 1:1

Notes:  Get better at cycling through Power Cleans when slightly fatigued.

2. 15mins:  1RM Split Jerk

Notes:  This is a max for the DAY…not whatever it takes to set a PR.

“It is not how much we have, but how much we enjoy, that makes happiness.” – Charles Spurgeon

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