By coach On Tuesday, February 11 th, 2014 · no Comments · In

A day in the champ’s life

1a) 4 Front Squats + 4 Back Squats
5 x HEAVY but PERFECT sets; no fails

1b) Ring Dips 
5 x ME Strict + ME Kipping; do not dismount after strict, go right into kipping

2) 3 Rounds for time (15 minute time cap)
21 Power Cleans 115/75
27 Burpees
27 V-Ups*

*GHD Sit-ups are allowable. You need to be willing to accept the consequences; ie: painful laughter. 🙂