April 22, 2014 admin


For Time (5min cap):

500m Row
20 NPUBBJ to 1-45# plate
20 KB Swings

Rest 10mins, x3

Notes:  This should be done at a very hard effort each time…look to go unbroken on both the Burpees and KB Swings.  Rest / walk for 10min b/w each set.

Competitor’s Program

1a. 4×5 Push Press, rest :30
1b. 4×10 C2B Pull Ups, rest :60

2. AMRAP 12mins:

50 Double Unders
10 Burpees
5 Hang Squat Cleans 155

“Motivation is simple.  You eliminate those who are not motivated.” – Lou Holtz

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