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"Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip." --Dean Karnazes

FRIDAY, 19JANUARY2018 - Work For Today
Wave 1/Week 2/Day 5

STRENGTH - You Have 30 Minutes to Work up to a 3RM Box Squat
Between Rounds Complete:
10 Standing Cable Crunches (As Heavy As Possible)
10 Burpee Pull-Ups

VOLUME
Set 1: As many Box Squats as Possible @ 80% of your 3RM
10 Standing Cable Crunches (As Heavy As Possible)
10 Burpee Pull-Ups

Set 2: 8 Box Squats @ 80% of your 3RM
10 Standing Cable Crunches (As Heavy As Possible)
10 Burpee Pull-Ups

Set 3: 8 Box Squats @ 80% of your 3RM
10 Standing Cable Crunches (As Heavy As Possible)
10 Burpee Pull-Ups

STRONGMAN - 3 Rounds
As Many Stone over Bar as possible in :60 Seconds @ 65% of your 1RM. 

ASSISTANCE - 4 Rounds of the Following Giant Set
8 Front Squats (As Heavy As Possible)
10 Barbell Walking Lunges
15 Cable Pull-Throughs (As Heavy As Possible)
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