Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- 21-15-9 deadlift, power clean, power snatch and pull up, C2B pull ups, bar muscle ups
- Split Jerk 2-2-2-2-2-2 then 100 partner medball sit ups NFT
- Complete 12-9-6-3 power clean (185/125#) and ring dips
- Complete 5 rounds for time of 7 bar facing burpees and 14 overhead squats (95/65#)
- Back Squat 1-1-1-1-1-1-1 then 5×6 GHR
- Complete each for time 800m run, 150 double unders, 1000m row, 75 box jumps
This Post Has 10 Comments
Celebrating burpees!! Thanks for posting that pic!!! Just another reason why I <3 ICA.
Oh man I better kids my kids training too!
Sara… Who are you kidding. He is training me. 🙂
I only see one person in that picture off the ground!
Ha. I jumped all but that one and of course that ‘s the one to get posted.
Yeah Alex! Hooray, burpees!!!
Nice work Alex! Good height in celebrating that burpee!!
S..
Wow! Alex is getting some air!! 🙂
Great burpee’s Alex!!!