***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!***

“DEMOTED”

For Total Reps

2 min AMRAP

15 Power Clean (115/85)

AMRAP Burpee Box Jump Overs (24/20)

Rest 1:00

x 6

Rounds start on: 0:00, 3:00, 6:00, 9:00, 12:00 & 15:00

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ACCESSORY

5 Sets For Quality

20 sec Russian Twists

20 sec Tuck Ups

20 sec Hollow Rocks

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EXTRA CREDIT

Mobility

2:00 Airbike

3:00 Quad Smash ea/s

2:00 Airbike

3:00 Calf Smash ea/s

x 2