Monday, December 12, 2016


dream doesn’t become reality through magic; it takes sweat, determination

and hard work.” – Colin Powell

Buy-in: 2x
5 perfect air squats
30 sec bottom of squat
10 cossack squats
10 spiderman lunges
5 perfect push-ups
10 dots
100m run

Strength & Skills:
PVC warm-up
12 min EMOM
Odd: 3 hang power cleans
Even: 2 wall walks

Conditioning: For Time
300m run
9 power cleans
300m run
7 power cleans
300m run
5 power cleans

$-out: 2x
3 skin the cats
50m waiter carry


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