Double AMRAP

Dan the Man

With the Holidays wrapped up and the new year under way its time to set some goals. Find out what is most important to you and write it down in a journal, on the goals board or better yet both. If you see it, you can achieve it. Accountability is a huge factor in reaching the goals you set for yourself so tell the coaches, friends and family your plan so they can all keep tabs on your progress…you wouldn’t want to let them down! Remember, you want to come up with a concrete goal so instead of “eat better” try “plan my meals EVERY sunday”. Don’t say ” I want get stronger” say “I’ll increase by deadlift from 215 to 250 by April”


7 Minute AMRAP
2 Muscle-ups
2 Deadlifts (345,225)

Level 3 (275,185), 1 muscle-up
Level 2 (225, 135), sub 6 dips for each
Level 1 (135, 95), sub 6 dips for muscle ups

In 7 minutes complete
1000m row
and in the remaining time

2 scores: 1. row time 2. Burpees