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November 4, 2014


3 Rounds not for time of

4 Wall Walk
90 Second Plank Hold
30 Second L-Hang (from pull-up bar, or rings)

Take as much rest as you need to between each movement and put your best effort into each one. Scale the movements to a level the gets you closest to ideal form with strong effort for your ability level.


3 Rounds for Time

15 Power Cleans 135/95lbs
15 Burpee Bar Hops

Workout notes:  This workout should feel a lot like a sprint but be sure to manage that first round.  If going unbroken with the barbell means you’re at a dead stop on the burpees it might be best to break up the first set of cleans.  If you do decide on a  set size don’t be tied to your numbers. Keep moving!

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