1.23.13 "Meet the Mountain"


Cleans AHAP EMOM - 3,3,2,2,1

Muscle Ups - 4x5 (sub progression if you can't do them)

Deadlifts AHAP - 5x3

AHAP = as heavy as possible keeping form perfect; when in doubt start low and work up in weight

-Coach Casey


100 DU

30 Deficit Push Ups

55 Cleans @ 60% of highest Clean from SWOD

30 Deficit Push Ups

100 DU

-the doll