A. Bench Press
5 x 8-10 repetitions
B. For time:
100 Pull-ups
100 Burpees
*10 minute cut-off
* Partition repetitions anyhow
* Each repetition is worth 1 point.
Photo: Taz leading the Demolition Crew through their team chant. Sticking with the military theme all the way!!!
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“The 12 Days of Christmas” 1. Front Squat 50/35kg 2. Power Cleans 50/35kg 3. Hand Release Push-up 4. Pull-ups 5. Deadlift 50/35kg 6. Toes to Bar 7. Ball Slams 12/9kg 8. Burpees 9. Goblet Squat 22.5/15kg 10. Dumbbell Snatch 22.5/15kg 11. Shuttle Run (10m) 12. Thrusters 50/35kg *Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.
