1.] Warm Up
2.] Strength [Power]
Find 2 repetition maximum [2RM] of:
Double/Quadruple Front Squats
Double Push Press
*You may perform all sets of FS’s prior to PP’s or you can alternate movements, rest 2-3 min b/w sets. Perform a many or as few sets as you need to determine your 2RM.
-Modify movements if required. Record heaviest loads lifted.
3.] Work Capacity [time]
Perform 3 rounds for time of:
 Knees to Elbows /  KB Knees to Elbows
 GHD Back Extensions / Good Mornings [24kg/16kg]
 Air Bells [16kg/8kg] / Wall Balls [20#,10ft/14#,9ft]
 Butterfly Sit Ups
 Jumping Slam Balls [20#/14#]
-Scale loads and modify movements if required.
For previous scores see: 1/27
4.] Finisher [couplet]
Perform 100 unbroken reps for time of:
Windmills [50 per side, hi or low]
*Perform either 10×10, 4×25, or 2 x50 reps, complete all 50 reps on one side before switching.
-Scale load and modify movement if required. Record load, rep scheme & time.
Post comments and scores…
Frankie and Mattie
“Dumb and Dumberer”