January 2014

Deadlift 5 sets of 4-6 reps @ 32X2 3 Rounds For Time: 15 Burpees…

3 Person Relay For Time: 600m Heavy Prowler (200m Each) 3 Mile Airdyne (1…

Shoulder Press 5 Sets of 3-5 Reps @ 31X1 12 Minute AMRAP Run 200m…

8 Rounds: 30 Seconds of Work 30 Seconds of Rest Rowing (for meters) Russian…

Squat 5 sets of 4-6 reps @ 30X1 Tempo 5 Rounds For Time: 5…

4 Rounds For Time: 400m Weighted Run (Sandbag or Med Ball) 15 Abmat Sit…

Hang Power Snatch 7×2 10 Minute AMRAP 6 Toes To Bar 8 DB Push…

4 Rounds: Supine Ring Row 8-12 Reps @ 2111 Rest 30 sec Ring Push…

Practice Hollow Rocks In teams of 3, 15 Minutes AMRAP: 60m Prowlerm 90/50 Max…

Overhead Squat 3-3-3-3-3 @ 3111 3 Rounds For Time: 500m Row 12 Alt DB…