“Lumber Jack 20” 20 Dead Lifts 275/185 20 KBS 70/53 20 OHS 115/75 20 Burpees 20 Chest to Bar Pull Ups 20 Box Jumps 24/20 20 DB Squat Clean 45/35 *Run 400m after you complete 20 reps of each movement THEN Mobility Cash Out: 3:00 Pigeon Position Each Leg On November 5 2009 at 1:34
Every 1:30 X 5 5 Push Press (Building) THEN For Time: Buy In: 500m Row 5 Rounds: 5 Hang Power Clean 6 Push Jerks 40 Double Unders Buy Out: 500m Row @155/105 THEN 3 X 20 Alternating DB Curl (10 each arm)
Core Wod: 7:00 AMRAP 10 Plank Push Ups 15 Hollow Rocks 20 Low Plank K2E THEN 3 RFT: 15 Burpees 20 Toes to Bar 15/12 Cal Bike 20 Kettle Bell Swing 53/35 THEN Mobility: 2:30 Couch Stretch Each Leg
15:00 to Find 3RM Back Squat THEN -10% for 2×3 THEN 3 RFT: Run 400m 21 Thrusters 75/55 21 Box Jump Overs 24/20 THEN 200m Walking Lunge (3 Laps Inside)
5:00 AMRAP 5 DB Box Step Overs 10 DB Single Arm Push Press -Rest 2:00- 5:00 AMRAP 5 DB Devils Press 15 Air Squats -Rest 2:00- 5:00 AMRAP 5 Kipping Pull Ups 10 Push Ups @35/25 *On DB Push Press, both DB will be in front rack but you will perform 5R/5L THEN Core Cash
