monday 12.22.14


front squat:

build to heavy 5

5 amrap (Rest 1 min between amraps)

burpee box jump overs (24/20)

3 amrap

strict pull-up/ negative pull-up

3 amrap

ring dips/ box dips

7 thoughts on “monday 12.22.14

    1. Jared Monaco

      Todays Workout. Don’t take class.

      Perform the following six events against a running clock:
      5 Minutes of Rowing for Max Meters
      4 Minutes to Establish a 2-RM Front Squat
      3 Minutes of Ring Muscle-Ups
      4 Minutes to Establish a 1-RM Shoulder to Overhead
      5 Minutes of Burpee Box Jump-Overs (24″/20″)
      Rest exactly 5 minutes, and when the clock reaches 26:00…
      Complete as many rounds and reps as possible in 4 minutes of:
      8 Thrusters (135/95 lb)
      8 Toes to Bar


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