27 January 2016


Warmup: Building Lap

Then, 5 minute EMOM, 30 secs Mountain Climbers, 3 Burpees

Strength: Front Squat 3×6


6 minute AMRAP
20 Wallballs 20/14
10 Box Jumps 24/20
-2 minute Rest-
4 minute AMRAP
10 Burpee Broad Jumps
5 Strict Pull-ups
-2 minute Rest-
4 minute AMRAP
Max Calorie SKI/Row/AssaultBike

COACHES please emphasize the first AMRAPs are a Warmup at a Consistent pace for the Main Event, the 4 minute Calorie! (You can score all of them if you choose, but the Calorie part is the important part, so up to you!)



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