"People who are crazy enough to think they can change the world, are the ones who do." --Rob Siltanen
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever." --Lance Armstrong


FRIDAY, 26SEPTEMBER2014 - Work For Today


At the top of every minute for 10 Minutes complete 30 Kettlebell Swings.  Take the remainder of the minute for rest.  If you do not finish all 30 Swings in a minute, count a penalty.  After your 10 Minutes is complete, perform 10 Bodyweight ManMakers for each penalty you had to count.  

Work up to a Log Clean & Press @ 80-85% of your 1 RM.  Then Complete 1 Rep @ 90% of your 1RM, 1 Rep @ 92.5% of your 1RM and 1 Rep @ 95% of your 1RM.

Take as Many Sets as Needed to Work up to 90% of your 1RM Yoke Walk - Between Walks Complete:

8 Ring Pull-Ups
3 Single Arm Circus Dumbbell Clean & Presses Each Side 
20 Deficit Push-Ups
10 Medicine Ball "V" Sit-Ups


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