Warm up

Tabata double unders 

Assault bike 3 miles then :20 sprint/:40 chill pace X 5

A) same as class workout from yesterday

Every 4 minutes for 6 rounds

20 box jump overs 24/20

20 hang PC 

20 deads

Rounds 1-2:135/95

Rounds 3-4:185/115

Rounds 5-6:205/135

If you are finishing past the 3:15 mark do not go up in weight.

B) 25 min to build to a heavy snatch+OHS 

C) class or 



6 rounds of:

Min 1: 12/10 Cal Ski Erg

Min 2: 15/12 Cal Assault Bike

Min 3: 18/15 Calorie Row

Min 4: 50 Double unders

Min 5: 200m Run

D) take as long as you want to get as far as you want 2-4-6-8-10…..infinity and beyond of unbroken strict HSPU(modify as needed)

Upon completion do 3×10 reverse grip barbell row. Same weight.

Friday, December 18th, 2015 at 6:35 am / Competitive