Friday 062912

Link of the Day

clifton park fitness


Ski 500m

20 Burpees as fast as possible


I. 6 Sets:

Jerk Cluster –

*Rest 4 minutes between sets

II. 5 Intervals:

Prowler Push – 45 sec @ 100% sprint/push effort

Rest Walk 4:15 between attempts

Scaling options for all ability levels will be provided for by your coach



After the WOD-

For Time:

15 Leg-less Rope Ascents – 20′

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.