Wednesday 12/30/15

A.Every2 minutes for 10 minutes: 3 DeadLifts—work up to a good working weight for 3 reps; roughly 80%


B. 21-15-9

Power Cleans 135/95

Ring Dips

—10 minute time cap

Scale ring dips with dip bars or dips with hands on boxes and feet on floor.

Pick appropriate weights and modifications to finish within 10 minutes! This should be a sprint workout…try not to rest much.

rest 10 minutes:


Run 1200m

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