June 21, 2014 admin


In Teams of 2 (one person works at a time):

1. 10mins: Airdyne for Distance

2. 10mins: Sled Drag for Distance – 50m Down / Back

3. 8mins:

10 Box Jumps – SD
10 T2B

Competitor’s Program

1. Every :30 x 10mins: 1 Clean + Push Jerk

Notes:  Start light and build as you go.  The idea is to catch the bar where you jump it to…the heavier the weight, the lower towards a squat you should receive it.

2. 10mins: Rope Climb / HS Walk Tech Work

3. 3RFT:

10 Thrusters 95/65
10 Bar Facing Burpees

4. NFT: 50 Hip Extensions

“Do not take life too seriously.  You will never get out of it alive.” – Elbert Hubbard

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