• Daniel LaPointe

Wednesday, October 11


Overhead Squat (4 x 3)

In 12 Minutes Build to a Heavy Set of 3

"Freedom Sauce" (AMRAP - Reps)

AMRAP 3 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 12 Overhead Squats (155/105) 12 Burpee Over the Erg Max Calorie Row

Score Cal Row only

Chest-To-Bar Pull-ups (4 x 14)

Scale: Kipping/Butterfly Pullups, Jumping Pullup w 3 second negative, Band Pullup, Ring Row

Pull-ups (4 x 14)

(For Those doing chin over bar Pullups)


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