Workout of the Day
Weightlifting Shoe Cabinet: Spring Cleaning
The shoe cabinets intended to house weightlifting shoes (and only weightlifting shoes) for our members has become overrun with other items to the point where it's getting hard to actually get your shoes out without pulling a bunch of random stuff off the shelf with them. Sad looking jump ropes, non-weightlifting shoes, funky-smelling knee sleeves, abandoned weight belts, frumpy shoe boxes (what tha?), un-paired wrist wraps, and water bottles are just some of the random items currently in the cabinets that don't belong. Please check next time you're in the gym as we will be cleaning the cabinets out at the start of next week and donating any items that don't have homes.
And not to worry - I know some of you have asked me to re-post about nasty smelling knee sleeves (and gym funk in general), so that crowd favorite topic is also coming soon.
Thanks for your attention!
WOD for 05-24-16:
Back Squat:
12 Minutes to Work Up To Your 80% Working Weight
-then-
Alternating on a Running Clock...
On The 0, 4, 8, 12, 16, 20 Minute Mark:
2 Back Squats @ 80% Across
One The 2, 6, 10, 14, 18, 22 Minute Mark:
12 Burpee Box Jumps @ 24/20 in
Want to up the intensity? Do the burpee box jumps faster (thus making your rest periods longer).
Weekend Competitors & Monday Night Yoga Reminder!
Take Your Yoga Pants (and Courtesy Shorts) To Yoga!
Reminder that Therapeutic Yoga starts with its first class on Monday Night at 7pm - click here for details and please make sure to sign-up in advance as you normally would. If you've ever been in CrossFit class with Dani and thought to yourself "wow, she moves really well" then you're spot on - so come to her class and let her guide you through some Therapeutic Yoga that can help you with range of motion, body awareness, and recovery. This class is FREE to Arena Ready members, so what are you waiting for? Sign-up already!
Weekend Competitors Crushing Life And Exercise!
Yeah that's right. Ten of our Arena Ready athletes competed this past weekend, with a couple of them even doubling-up for a Saturday-Sunday back-to-back performance.
On Saturday Mike S., Coach Sarah, and Kate "The Flying Squirrel" took the weightlifting platform at the PWA's "Wine Country Classic" in Napa, and all three had impressive showings. Squirrel went 57/71 for a 128kg PR competition total, inching her way ever closer to the American Open qualification. Sarah went 90/115 for a solid 205kg total, which was not a PR but was exactly what was planned for this meet - an American Open (and possible National Championship) qualifying total, following a week of recovery after competing at the CrossFit Games Regionals the prior weekend. Mike absolutely smashed his lifts by going 100/120 for a huge 220kg PR competition total, and even had 125 and 127kg easily overhead in the clean & jerk, but was called for press outs. Awesome job, lifters! And a big thank you to Coach Liz for her support and assistance, and to Coach Hillary for her always calming presence and wisdom in the craziness that is the warm-up room.
On Sunday Squirrel and Sarah joined Coach Cody, Coach Lindsay, Coach Hillary, Lindsay "LGB", Jess, Kim, and Lisa "Mini Rex" at the "Contra Costa Throwdown" for some competitive exercise, partner style. As of this writing we don't have any official results for the competition since it apparently ran quite late according to their original schedule, and the later heats were not completed - so you're all winners in my book, friends (haha)! Thanks to Sherman, Greg, Angela, Kathy, Mayra, Coach Liz, and all of the other Arena Ready supporters who came out to cheer for our teams.
Here's Coach Linds helping the elder stateswomen (masters athletes) Kim and Coach Hillary - better known as "Team Old Fashioneds" - recover in between events:
Interested in competing but don't know how or where to start? Click here for our earlier blog post which covered some initial advice on the topic!
WOD for 05-23-16:
Alternating EMOM for 5 Rounds (10 Minutes):
ODDS: Power Snatch + Squat Snatch + Overhead Squat, Across
EVENS: 30 Unbroken Double Unders
-then-
3 Rounds For Time:
21 Wall Balls @ 20/14 lbs to 10/9 ft
18 Kettlebell Swings @ 53/35 lbs
15 AbMat Sit-ups
12 Push-ups
Come Out And Support Your Swolemates!
Reminder to go out and support our Arena Ready athletes competing this weekend (click for details)!
Post to the private Arena Ready Facebook group to coordinate carpooling with other members.
Happy weekend, friends!
WOD for 05-21-16:
AMRAP 20 Minutes With a Partner:
400m Run TOGETHER
Then SPLIT...
21 Chest-to-Bar Pull-ups
15 Power Cleans @ 155/105 lbs
9 Push Jerks
The run is together, and then the 21-15-9 sequence is split with only one athlete working at a time (reps can be shared in any fashion). The chest-to-bar pull-ups cannot start until both partners have completed the run.
AR Athletes Competing This Weekend!
Saturday (May 21st): PWA Wine Country Classic
A few of the Arena Ready weightlifting team members will be taking the platform on Saturday at the Pacific Weightlifting Association's annual "Wine Country Classic" meet. Mike S, Coach Sarah, and Kate "The Flying Squirrel" will lift in attempts to set new personal competition totals and/or qualify for the 2016 USAW American Open Championships. Several of your fellow Arena Ready members, as well as a few members of the coaching staff, will be on site to cheer them on and enjoy some heavy lifting - so feel free to join us if you're so inclined!
Squirrel's session starts at 9am, Sarah's session starts at 2pm, and Mike's session starts at 4:30pm.
Here's the meet location:
CTS Fitness & Performance
1755 Industrial Way, Suite #15
Napa, CA 94558
Sunday (May 22nd): Contra Costa Throwdown
On Sunday, eight of our athletes will make their way over to the "2016 Contra Costa Throwdown - Partners Edition" for some partner fitness competition. The teams of Lindsay "LGB" + Jess D, Kim + Coach Hillary, Kate "The Flying Squirrel" + Coach Sarah, and Lisa "Mini Rex" + Coach Lindsay "Sparkle" StokMo will be paring up to attack some fun workouts in both the scaled and Rx divisions.
The workout/event details and live scoring for the competition can be found here on WODRocket (click for the link). Several Arena Ready members and supporters will be in attendance to scream their heads off for our four teams, so come by and join us for some competitive exercise!
Thanks to Coach Liz for culling the event organizer's schedule spreadsheet for the following Arena Ready teams' heat times (workout/event names in parenthesis):
9:16am Jess/LGB (Red Light/Green Light)
9:16am Kim/Hillary (Cluster)
9:40am Kate/Sarah and Lisa/Lindsay (Mirror/Rig)
10:46am Jess/LGB (Cluster)
10:46am Kim/Hill (Mirror/Rig)
11:58am Kate/Sarah and Lisa/Lindsay (Red Light/Green Light)
1:00pm Jess/LGB (Mirror/Rig)
1:06pm Kim/Hill (Red Light/Green Light)
1:24pm Kate/Sarah and Lisa/Lindsay (Cluster)
Here's the event location:
Concord High School
4200 Concord Boulevard
Concord, CA 94521
Interested in Competing?
Are you interested in competing in a weightlifting meet or a functional fitness competition? You don't have to be "elite" in order to participate and compete! Local weightlifting meets often have many newcomers to the sport entered in the competition, and several of our Arena Ready weightlifting team members lifted in a meet long before they ever thought they were "good enough" to compete. Similarly, local fitness competitions and "throwdowns" often have scaled or beginner divisions for those who are new to competition. Just like training for a 5K or a trail run, you don't have to be "a contender to win" in order to enter, train for the event, compete, have fun with some friends, and learn from your experience - weightlifting and functional fitness are no different.
Contact Coaches Rob and Sarah if you are interested and would like to know more about training for a weightlifting meet and/or functional fitness competition. Coach Lindsay (AR's official "Throwdown Competition Chair") can also assist in finding fitness competitions that have scaled or beginner divisions for those looking to get their first event under their belt!
WOD for 05-20-16:
ON A RUNNING CLOCK...
A) From 0:00 - 13:00
With a Partner For Quality:
600m Run TOGETHER
Then Split...
600m Row
40 Box Jumps @ pick height
40 Walking Lunges
40 PVC OR Empty Bar Overhead Squats
Both partners run together completing 600m. Then partners split the remaining movement reps evenly, with only one partner working at a time. This is FOR QUALITY not for time, so move with a purpose (i.e. don't lollygag or you won't be done by 13:00) but prioritize movement integrity in order to prepare/warm the entire body for 4x4 back squats.
B) From 13:00 - 50:00
Back Squat (Week 6, Day 2):
4x4 @ 90%
Across
Therapeutic Yoga: Starting Monday, May 23rd
Therapeutic Yoga is coming to Arena Ready on Monday evenings (from 7-8pm), starting Monday, May 23rd!
Dani, whom many of you have worked out with here at Arena Ready, will be teaching the 60-minute class in the lounge in AR South (main gym side). Here's Dani's description of what to expect during her Therapeutic Yoga class:
Therapeutic yoga is probably very different from what most people think of when they think of yoga. Not quite restorative, definitely not vinyasa, you can expect some stability work, standing poses, twists, and a whole lot of laying on the floor connecting to a deeper breath. I teach a slow practice, and will encourage a mind - body connection by asking you to pay attention to the more subtle aspects of the body (breath, skin, muscles, bones).
Moving in this slower way helps reveal both strengths and weaknesses you might not be able to connect with during more intense workouts. This awareness translates to every other area of life, including kicking ass in the gym. I'm a stickler for alignment, and as someone who injured myself practicing a more popular yoga style it is important to me that people practice yoga in a safe way. I play fun music, I don't chant, and I promise I'll leave your chakras alone. Besides, where else in your life to you get express permission and encouragement to slow down, breathe, and CTFO (chill the f*ck out) for an hour?
FINALLY: I often hear people say they can't do yoga because they're not flexible. Frankly, that's like saying someone shouldn't do CrossFit because they can't do a muscle up :) All bodies are welcome and this is appropriate/accessible for everyone at AR.
Class will be ongoing on Monday nights from 7-8pm, and the first class starts Monday, May 23rd. We'll take a holiday break on Memorial Day (May 30th) and return on June 6th.
I hope to see you there!
~Dani
Please sign-in just as you would for any other class, and let us know if you have any questions.
WOD for 05-19-16:
5 Rounds of:
5 Bench Press (pick load)
8 Evil Wheels OR 16 Hollow Rocks
250m Row
Rest as needed between rounds. Record loading for each bench press set and times for every 250m row interval. The goal is to maintain a pace of +/-2 seconds for every 250m interval.
(Compare to 11-19-15)
Francesco on What It Means To Be "Arena Ready"
Francesco shared some kind words about what it means to be "Arena Ready" on our private Facebook page, and they were so thoughtful that I wanted to post them here as well:
I never thought much of the name "Arena Ready". Watching Sarah compete at the regionals this past weekend, and seeing all of the support we brought for her changed that. It took three years of working out with you all to finally get what Arena Ready really means. I think it can be described as the sum of the parts below.
Athlete: Has a commitment to constant improvement and being comfortable with the uncomfortable, and most times, ugly. This provides an inherent focus and drive keeps the body moving, rep after rep, without hesitation.
Coach: The Third Eye, The Maestro, The Pacemaker. The Coach speaks louder than the pain and chaos and reminds the Athlete of not only their focus, but of their ability...that they have done this before, have been in pain before, have been challenged before, and have always figured a way out. When the Athlete's eyes go dark, the Coach's voice is there to move them forward like a marionette, or a seeing-eye dog. They know when to push, and when to hold back...the right balance to keep the Athlete in the zone without breaking down.
Team: The Team understands, because individually, they have all been there. They can feel the barbell in their hands, smell the chalk in the air, and see the sweat dripping down their faces. They know what it is like to look over and see someone else go on to the next movement and wonder if they can continue to push on. Then, they remember getting stung repeatedly by double-unders, the first time pulling themselves above a bar, and the feeling of landing a perfect split-jerk. The fire in their bellies begins to burn bright, and then they shout and cheer. They are loud and furious, not only because they want their Athlete to know they are in this together, but to let every other competitor out there know that their Athlete is special. Their Athlete is loved and supported. This electricity stirs their Athlete, and pushes them forward. The Athlete inhales, and the Team exhales. They are one.
None of these things stands alone. Being Arena Ready means you have all three, at all times. It is what makes our gym and all of its members special.
Many thanks to Rob and Sarah for creating the anti-gym, the community that we all love and can't live without. Thanks for making us all Arena Ready.
-Francesco D
Thanks so much for sharing, Francesco.
WOD for 05-18-16:
Sumo Deadlift:
8-8-8-8
Climbing
-then-
4 Rounds for Time:
400m Run
12 Toes-to-Bar
12 Box Jumps @ 24/20 in
12 One-Arm Kettlebell Hang Snatch @ 53/35 lbs (6 Right/6 Left)
SAN > SFO
It was a late arrival back home tonight, so all I gots for ya' is the WOD.
Looking forward to seeing you all in the next few days. Home sweet home!
WOD for 05-17-16:
ON A RUNNING CLOCK...
A) From 0:00 - 12:00
Front Rack Lunge:
8-8-8-8 (total, alternating)
Climbing. Work to a moderate top set.
B) From 12:00 - 32:00
Back Squat (Week 6, Day 1):
6x2 @ 80%
Across.
C) From 35:00 - 39:00
AMRAP 4 Minutes:
12 Russian Kettlebell Swings @ 70/53 lbs
8 Burpees
Regionals: It's a Wrap!
Top 10 overall in one of the deepest talent pools in all of CrossFit. BOOM!
More thoughts coming in the next few days. We're excited to get back home and see all of our wonderful Arena Ready family this week!
WOD for 05-16-16:
Power Clean + 3 Push Jerks:
10 minutes to establish a moderate top set (NOT max)
-then-
Five 2-Minute Cycles for MAX REPS:
200m Sprint
18 Wall Balls @ 20/14 lbs to 10/9 ft
MAX REPS Shoulder-to-Overhead @ 135/95 lbs
(Rest 2 Minutes Between Cycles)
Regionals: Day 2 in The Books!
Day 2 of the 2016 CrossFit Games California "Super" Regional is in the books, and it was another grueling day of competition with some truly gut-check tests of fitness. Sarah currently stands in 13th place overall after hanging tough through the back-to-back nastiness of Events 3 & 4, and the posterior pain of Event 5!
You can watch all of the final day's action live on the CrossFit Games website (click here for full details), as well as the archived events. Sarah's Day 3 (Sunday) scheduled heat times are as follows:
Event 6 - 12:20pm (Heat 2, Lane 4)
Event 7 - TBD based on overall standings after Event 6 (sometime between 2:45pm - 3:05pm)
WOD for 05-15-16:
Open Gym!
Regionals: Day 1 in The Books!
Day 1 of the 2016 CrossFit Games California "Super" Regional is in the books, and it was an awesome day of competition down in Del Mar. With the "loudest cheering section of Day 1" (as the live stream announcers put it), Coach Sarah finds herself in 7th place overall following an exciting near-win in Event 1 and a very strong showing in Event 2, which contained some of her most challenging movements. The 7th place overall standing means she has shot up the leaderboard and will be in Saturday's top heat ("Heat 4") for Event 3/4 and Event 5, along with the other top 10 competitors.
You can watch all of the action live on the CrossFit Games website (click here for full details), as well as the archived events. Sarah's Day 2 (Saturday) scheduled heat times are as follows:
Event 3/4 - 12:55pm ("Heat 4, Lane 2")
Event 5 - 4:00pm ("Heat 4, Lane 2")
WOD for 05-14-16:
IN TEAMS OF THREE...
For Time*:
100 Calorie Row
1000m Run w/Medicine Ball @ 20/14 lbs
100 Deadlifts @ 185/135 lbs**
100 Burpees Over Rower
100 Calorie Row
*One athlete working at a time. Reps can be split in any fashion the team sees fit, and they do not have to be split evenly.
**One teammate must be holding the medicine ball overhead while the deadlift reps accumulate. The ball cannot rest on the athlete's head, and the athlete's hands can be the only body part touching the ball. Once the ball is dropped from overhead the deadlift reps must stop.
The House That Hopping Built: 2016 Edition
Last year around this time I wrote a blog post titled "The House That Hopping Built" which briefly chronicled Sarah's CrossFit Games Open/Regional competition history, and the tough road she endured getting to the 2015 California Regional. This year so much has changed, and yet so much still remains the same. Rather than attempt to recount the history for those who might be interested (we do have a small and enthusiastic contingent of new-ish Arena Ready members who were not a part of the gym at this time last year), I thought it best to update/annotate the post from last year to include some new thoughts and still provide the chronological events that led up to this day.
My apologies in advance for the length of this post. To paraphrase Blaise Pascal, if I had more time I would have written less...
Sarah's road to the 2016 Regionals once again traveled through The Open, but also through some very different and difficult life challenges that neither of us could have ever seen coming. As some of you may know, Sarah has been back-and-forth to Colorado over the last few months with her dad in-and-out of the hospital - and, as you can imagine, it's made for some extremely difficult times for her and for her family. And yet here she is, on the eve of the 2016 CrossFit Games California "Super" Regional, ready to fight with every last ounce in her being to test herself against some of the best in the world. Lindy Barber, a multiple-time CrossFit Games competitor, articulated it all so well this week:
Earning a spot to the @crossfitgames is about so much more than being good at fitness. It's about overcoming adversity, beating the odds, fighting for something bigger than yourself. It's an extremely emotionally charged weekend, that is fueled by the "whys" of each athlete. We are all putting all of our energy into one focus: for our larger purpose. @crossfit is about so much more than just fitness. It makes us better people. We are all inspired by our own individual "why"
-Lindy Barber
Our own individual why. I love that.
2015
In 2015, following an entire year away from competitive CrossFit, Sarah somehow found a way to claw through the 2015 Open and secure a spot to Regionals despite a tighter qualifying window than ever before, a painfully dislocated rib that continued to hamper her training, and the newly added five-day-per-week second job she had taken on (complete with a daily 2.5 hour round trip commute to boot). How she juggled that combined with helping me run the gym and coach classes - and then somehow fit any semblance of high intensity training of her own into her schedule - I truly have no idea. I marveled at her intense drive, her passion for life and those she deeply cares about (including her Arena Ready family), her commitment to excellence in everything she does, and her refusal to accept any of her responsibilities or obligations as excuses for not being the best she can be in any given moment.
The highlight of the 2015 Regional, apart from the 40+ Arena Ready crazies who made their way down to the competition to assemble what was likely the loudest little cheering section in the building, was her world-record setting win in Event 5 (check out a quick glimpse of that moment at 0:50 in the video below):
2014
Sarah spent all of 2014 away from the sport of CrossFit, and dedicated herself to Olympic weightlifting in an attempt to make the Pam Am and World Team for the United States. And although the grueling year presented her with a ton of adversity (including a broken femur prior to Nationals), she ended up just one snatch shy of the former goal. By the close of 2014 she had been fortunate enough to train at the Olympic Training Center multiple times under the guidance of one of the greatest coaches alive, set new personal records in her lifts and her competition total, and finished second in the American Championships in December, bringing home three silver medals.
Sarah at the 2014 USAW American Championships, with background cameos by both yours truly and Coach Hillary (Photo courtesy of hookgrip)
As she moved on from her year of dedicated weightlifting and back into CrossFit, she had gained a new perspective on the sport and community she loves so much, and missed so dearly. For the first time in a VERY long time she was looking forward to actually having fun competing - trying her best and laying it all on the line without the intense pressure or anxiety of years past. She had missed being out on the competition floor with all of the friends she's made along the way during her competitive CrossFit journey - and I'd be lying if I said she wasn't also amped-up to leave it all out there on behalf of her dear friends, training partners, and fellow competitors, Coach Liz and Coach Amy (since, for the first time in a several years, they were not out there competing with her this time).
The official 2013 Regionals "Smile Like Sarah. Eat Like Liz" tank top
2010, 2011, 2012, 2013
At the 2010 Southwest Regional Sarah finished 23rd (including two top-8 event finishes), just three months after she started doing CrossFit (Julian and I actually had to coax her into even entering the Sectional pre-qualifier because she felt like she didn't know what she was doing yet!). In 2011 Sarah had to skip the CrossFit Games season entirely after breaking and then surgically repairing her elbow following a freak accident at the track. That was not a fun year, as the healing and rehab process took much longer than we both expected - but it did light a fire under her to come back even stronger and fitter for 2012 and beyond.
In 2012 she made a big splash at the NorCal Regional, winning two events outright and finishing second in another. She entered the final event of the weekend in 4th place (one spot away from making the Games World Final), and eventually placed 6th overall after realizing mid-workout that she was mathematically eliminated from the podium... and was happier turning around during the workout to slow down and face her crowd of supporters so she could smile and say thank you after each muscle-up. What a nerd! But what can I say, that's her style - and those of you who know her well can grasp how happy it made her to do that, particularly during that exact moment.
Here's Sarah in 2012, setting what would be the "CrossFit Games world record" in Event 5 (the double under/snatch ladder):
In 2013, Arena Ready had been open for about 7 months prior to the NorCal Regional and I think Sarah had slept exactly zero full nights during those trying times of our gym's early existence. But somehow she entered the competition stronger and fitter than she had ever been, and went on to once again win two events outright, including the final event (Event 7, the rope climb/squat clean) in dramatic fashion. When the official scores were entered, and the points tallied, Sarah finished 4th overall, just one point (and as it turns out, just one rep and literally one second) from the podium and a ticket to the Games World Final.
Sarah points and thanks her AR family in the crowd after the final event in 2013
The Arena Ready cheering section at the 2013 Regional (I think they started the wave like 11 times during the final day of competition)
Back to 2016
And now here we are again, on the eve of game day 2016, and Sarah is so grateful for another opportunity to compete and represent Arena Ready and all of our amazing people. Sometimes she doesn't get the chance to say it as often as she'd like to, either because she's exhausted from the million things she does every day, or because she's engrossed in conversation with our members/friends/coaches whom she adores and is so happy to see at the gym, or because I've ordered her to start warming up already so that she can finally train in the hopes of us eventually making it home to eat dinner before her state of sleepy overtakes her state of hunger (we actually argue over why I think she still needs to eat before she goes to bed, and that it doesn't matter that she feels too sleepy to do so). But what I do know is that she feels it every day - a huge sense of pride that we have such an incredible group of people we get to call our AR family, and an overwhelming feeling of love for the individuals that come together every day to create the "home" she helped build on Connecticut Street.
In many ways Arena Ready is The House That Hopping Built. She would never say that herself, and in fact she'd probably adamantly disagree with me on that point. But I know better - I have far more time on my hands than she does to reflect, and certainly more energy (thanks to having two less jobs) to reach rational conclusions. Her determination over the last four years to make our little place in the world a great one is so strong that I think we may have actually done just that. And all the while she's somehow had enough physical energy, mental fortitude, and unrelenting drive to excel individually in the name of Arena Ready collectively.
I couldn't be prouder of my wife, and I'm excited to be along for the ride. And perhaps even more excited that all of you get to come along too - either in person cheering from the stands, or at home screaming at your laptop.
Go get 'em, Sarah. I love you.
(Photo, along with the two above it, courtesy of... who else... the amazing Jenny AKA oh happy dawn photography)
Remember that if you're not here with us in Del Mar to cheer in person, you can stream all the action live (events will also be archived) on the CrossFit Games website - click here for all the details.
Sarah's Day 1 (Friday) event heat times are scheduled at 12:10pm and 2:25pm Pacific Time.
WOD for 05-13-16:
ON A RUNNING CLOCK...
A) From 0:00 - 13:00
With a Partner For Quality:
600m Run TOGETHER
Then Split...
600m Row
50 Wall Balls @ pick load
40 Kettlebell Swings @ pick load
30 Burpees
Both partners run together completing 600m. Then partners split the remaining movement reps evenly, with only one partner working at a time. This is FOR QUALITY not for time, so move with a purpose (i.e. don't lollygag or you won't be done by 13:00) but prioritize movement integrity in order to prepare/warm the entire body for 5x5 back squats.
B) From 13:00 - 50:00
Back Squat (Week 5, Day 2):
5x5 @ 85%
Across
How To Watch The 2016 Regionals
A reminder that the 2016 CrossFit Games California "Super" Regional will stream live (and will also be archived) on the CrossFit Games website this weekend from Friday through Sunday - click here for full details on how to stream the competition.
As we posted earlier this week, Coach Sarah's Day 1 (Friday) scheduled heat times for Events 1 and 2 are 12:10pm and 2:25pm PT, respectively. Heats for Days 2 and 3 of the competition will be re-ordered based on standings, so we'll be sure to update you here on the blog regarding heat times as the weekend progresses.
Meanwhile here's a little Throwback Thursday gem from last year's Regional (click here for the video) - Sarah being interviewed after winning Event 5 and setting the worldwide record. #ThugLife
WOD for 05-12-16:
With a Partner For Time:
BUY-IN: 1000m Run
Then, 3 Rounds of...
20 Ring Dips
30 Hang Power Cleans @ 135/95 lbs
40 AbMat Sit-ups
BUY-OUT: 1000m Run
Only one partner working at a time. The runs and movement reps are split in any fashion partners wish (does not have to be exactly even).