December 30, 2014 admin


1. 15mins: Heavy 3-Position Snatch (Floor, Hi-Knee, Hi-Hang)

2. AMRAP 4mins:
10 Ring Rows
30 Double Unders

4mins Rest

AMRAP 4mins:
15 KB Swings
15 Cals on Rower

Competitor’s Program

1a. 3×1-2 Wtd Pull Ups, 31X2, rest :60
1b. 3×2-3 Wtd Ring Dips, 20X1, rest :60
1c. 3×6 Back Rack Reverse Lunges, rest :90

2. 5 Sets:

:40 Row at very hard effort
4:50 Rest – complete 15 Leg Lifts during ea rest

Notes:  Record Avg Watts…Very hard effort, but ideally stay within 50 watts across all 5 sets.

“Each player must accept the cards life deals him or her; but once they are in hand he or she alone must decide how to play the cards in order to win the game.” – Voltaire

The Last New Year’s Resolution You Will Make

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