Tuesday, January 14, 2014

                                                                                       Tracey knocking out the wallballs in "Karen"

Samson Stretch L&R :20
400m Run
2 Rounds of:
10-15 OHS
10-15 Ab-mat Sit-ups
10-15 KB Swings
10-15 Dips
5-10 Pull-ups

MOD
EMOMx7
Clean + Front Squat + Split Jerk

For time:
AMRAP 20:00
6 Deadlifts, 185/123#
7 Burpees
10 KB Swings 53/35#
200m Run
Rx+
"Rankel"
AMRAP 20:00
6 Deadlifts, 225/153#
7 Burpee Pull ups

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