A. Thirty (30) seconds ON and 30 seconds OFF for 10 minutes:
1st-30 seconds: Slam Balls
2nd-30 seconds: Burpees
B. Sumo-Deadlift High Pull x 1RM. Ten (10) minute time CAP to find maximum load. Barbell
must be controlled through the entire lift. No dropping the barbell. Suggested rest between
Efforts is 90 seconds to 2 minutes.
**last completion date: 08/13/13.
C. Six rounds for time*: 10 Push-ups + 15 Box Jumps (24”/20”) + 10 GHD Sit-ups (abmat may be
*10 minute Time CAP. Last completion date: 01/14/09
Record scores to Members Area.