January 7, 2014

A) One length each:

High Knees

Butt Kicks

Bear Crawl

High Kicks

1/2 length Spider-Man crawl

1/2 length Duck Walk

Burgener/Thacker warm up


B) EMOM for 10 minutes:

Clean 1.1 (if competitor, start at 185#/105#, otherwise work up to a heavy double.)


C) With a partner:

5 sets of 2 minute AMRAP:

25 burpee’s

Row/Air Dyne for remainder of 2 minutes for max calories

Rest 30 seconds between each switch.



D) Clean Pulls 3 x 3