Thursday 12.31.15


Complete as many rounds as possible in 23 minutes of:
9 pull-ups
15 power cleans, 20-30 lbs
21 squats
400-meter run

Post rounds completed to comments.

*In honor of Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, who died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.


  1. Completed 4 full rounds in 23:30
    50# cleans
    Squats were killer after yesterday's lunges

    Happy New Year!

  2. 5 rounds plus 9 pull ups
    Self assisted pull ups
    30# cleans
    Butt to floor squats
    Left treadmill running (2 x 8.0, 3 x 7.8)

    Also feeling yesterday's lunges. And lots of coughing. Happy New Year!

    1. Now see, I think you inspire me- I am not a fast runner at all! Great job 🙂

  3. 4 full rounds plus 1 pull-up on 5th round
    Used black band for pull-ups
    55 lbs for PC
    Treadmill (had to power treadmill down between rounds because 3 year old was playing in basement while I worked out)

    Happy new year!

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