ADVANCED
MFRT:
4 Rds
Back Squat 4-5 @ 30X0
Rest 10 sec
60 sec/AMRAP Singles
Rest 2 Min
Training:
"Day of Reckoning - ADV"
*12 Min Cap*
For time:
21 Burpee Ring Rows
21 Burpee Jumping High Knees
21 Burpees
21 No Push Up Burpees
FIRE-BREATHER
MFRT:
4 Rds
Back Squat 4-5 @ 30X0
Rest 10 sec
40 Double Unders (or 60 sec/AMRAP)
Rest 2 Min
Training:
"Day of Reckoning"
*12 Min Cap*
For time:
21 Burpee Pull Ups
21 Burpee Box Jumps 24"/20"
21 Burpees
21 No Push Up Burpees
Training Notes:
Burpee Pull Ups - Height is 6-12" above standing reach. Jump to bar and perform a pull up after each burpee.
Posts
3 comments:
110x5, 120x5, 135x5, 155x4
Shared the tall bar with Matt. Was a good/scary 8"+ from my hands. Didnt think I could jump that high. RXd 7:50. Great job 9:30. Great coaching Joe!
Great fun in EHT this morning!!
Nice work Sheri!
Wow burpees really suck. It took me 11:43 to complete, but I got thru them.
Thank you to Justin for all of your help over the last year. Good luck in your new career.
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