1000m Row
10 Squat Clean & Jerks (135/95)(95/65) for all barbell movements
10 Burpees
10 Back Squats
10 Box Jumps (30/24)(24/20)
10 Front Squats
10 Double Unders (3x Singles option for scaled)
10 Shoulder to Overhead
10 Double Unders
10 Deficit Deadlift (standing on a 45# bumper)
10 Box Jumps
10 Power Clean & Jerks
10 Burpees

You can do this workout during any of our regularly scheduled class times, OR you can head down to CFB for Friday Night Lights at 6:30 and go head to head with some awesome competitors from all of our sister gyms!!  After the battle is over (about 8-11) we will be having a pajama Christmas party, so bring your jammies with you.  The pajama party is open to anyone, so bring a friend!


9 thoughts on “12/20/13”

  1. I started 3:05 in so I wasn’t watching the clock, but in retrospect
    Sub 16 completely doable
    Sub 15 smoking
    Sub 14 … Wow

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