Tuesday, December 11, 2018


Weighted Dip

F: Floor Press; build to 5RM; 30x1

P: Build to 1RM Weighted Dip or

max reps bwt dips;

if not either - go to Floor Press

S: Build to 1RM Weighted Dip


"Tail Pipe"

3 RFT:

400m Run

10 hang Power Cleans

20 Burpee

F: 3RFT: 400m Run + 15x Ball Slam + 15x Burpee

P: 135/95#

S: 185/125#

Sub to 500m row or 30/25 cal bike

depending on weather