Thursday, January 9th


12 min. to build to a moderately heavy set of 2 pausing Push Jerks

5 Rounds:
15 Slamballs (30/20#)
10 Box Jump Overs (24/20″)
5 Push Jerks


On a 25-minute clock, 5 rounds of the following intervals.
:50 sec work/:10 sec rest
:40 sec work/:20 sec rest
:30 sec work/:30 sec rest
:20 sec work/:40 sec rest
:10 sec work/:50 sec rest/transition to next movement
Rest 1 minute

Pick a different movement each round.
-KB Swings
-DB Thrusters
-Row Sprints
-Bike Sprints

6 min AMRAP
12 DB Curls
12 DB OH Tricep Extensions
12 Plank Pull-throughs