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Thursday, January 11th 2018


A. 3 Sets not for Time

20 Calorie Row

5 Burpee Broad Jumpst

10 Back Extensions

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B. FOR TIME

21-15-9 reps for time of Deadlifts 315/205 Box jumps 30/24

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This couplet is a sprint. The deadlift should be heavy but nowhere near your max. The box should be high but not so high that you hesitate and/or rest between reps. Pick options that are challenging but don’t slow you down.

Scale 1

15-12-9 Deadlifts 275/185 Box jumps 30/24

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.Scale 2

21-15-9 reps for time of: Deadlifts 155/105 or less Box jumps or Step Ups 24/20