February 1, 2015 admin


In Teams of 2 (25min cap):

100 Deadlifts @ 45%
1k Row
100 Wall Balls
1k Row
100 Sit Ups
1k Row

Notes:  1 Person works at a time, record total time.

Competitor’s Program

1. 20mins: Airdyne at very easy pace – every 4mins get off and do 2-5 Muscle Ups

2. 5×5 TnG Power Snatch – complete a set every :75

Notes:  Goal is to build each set so last set is tough, but still fast.  Don’t add unless you KNOW its going to be TnG and fast.

3. AMRAP 12mins:

50 T2B
40 Deadlifts 225/145
30 Wall Balls 20/14 – 10/9′
20 S2OH 135/95
10 Muscle Ups

“Our prime purpose in this life is to help others.  And if you can’t help them, at least don’t hurt them.” – Dalai Lama

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