bar hop burpees


Deadlift 5-3-1-3-2-1 Rest 3 min Emom 10: 3 Deadlifts 6 bar hop burpees Use 85% of today’s heaviest single Congrats to Coach Panda’s 1st place win!

Crash and Burn

Warm up: COACH’S CHOICE For time: 10-9-8-7-6-5-4-3-2-1 Power snatch (75/55) Bar hop burpees Spend time stretching, foam rolling and working on mobility We will be holding The Murph Challenge at ACF on Monday, May 29th. Sign up at to benefit the Lt. Michael P. Murphy Scholarship Fund. 

December to Remember

12 Rounds of each couplet for time (Running Clock) 1 Deadlift (315)(225) 2 Bar Hop Burpees ———————— 1 HSPU 2 Bar Hop Burpees ———————— 1 L-sit Pull-up 2 Bar Hop Burpees ———————— 1 Thruster (155)(105) 2 Bar Hop Burpees