ANNOUNCEMENT: We know you guys would love to make the Trainers do Burpees! So bring in items such as: Canned Goods, Toys, House Hold Essentials, and Toiletries for the Salvation Army.... We will be doing 5 Burpees for every item. How high can we get those Burpees?
STRENGTH: Front Squats 90% of 1 Rep Max 1x5 @40%, 50%, 60% Then 2Rnds 2a. Step Ups with Weight x20 2b. Walking Lunges Front Rack x20
1-3; 500m Row
3-6; 30 HSPU
6-9; 400m Run
9-12; 30 Burpees
12-15; 40 thrusters 95/65
Posted on Mon, December 15, 2014