1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

December 17th 2012

December 16, 2012

The Danimal working with the Atlas Stones during a 5:30 am class.

Warm Up

800M Row


3 rounds of:

-10 Over Head Squats (45#)

-5 Handstand Push Ups


Shoulder Press

3 reps on the minute every minute for 10 minutes

*attempt to use 75-80% of your 1RM.  Have weight set aside so you can start lighter but increase to a higher percentage*



For time:

10 Pull Ups

20 KB Swings (24kg/16kg)

30 Box Jumps (24″/20″)

40 Push Ups

50 Sit Ups

60 Burpees

10 Pull Ups

*attempt to do your pull ups strict, you may kip if needed*

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