Make Up Day – Jun 21, 2012

Welcome Henry!

Come in between 4:30 and 7:30 to make up one of the last week’s workouts.  This week the choices are:

  1. 5 rounds for time of 5 shoulder to overhead (185/125#), 10 box jump overs (24/20″), 1 rope climb, 200m run
  2. Zercher box squats 12×2 then 800m unbroken sled drag (20% 1RM deadlift) and 50 toes through rings not for time
  3. In teams of 2 or 3 complete 50 wallclimbs, 200 toes to bar, 200 abmat back extensions and 200 bear sliders (6′ mat = 1 rep)
  4. Thruster 3-3-3-3-3 then partners complete 150 wallballs; one partner is wallballing while other is holding the pushup position
  5. Complete 30 back squats (155/105#), 200m run, 20 squats, 400 m run, 10 squats, 800m run
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This Post Has 7 Comments

  1. MJ

    Hey John!
    I will be in tomorrow, see you around 530:)

  2. Mark

    Hey John!
    I had eggs and coffee for breakfast.

    1. Lindsey

      So glad to hear that Mark! I was having trouble sleeping last night because I was wondering what you were going to have.

  3. Killa

    Mark=AWESOME

  4. Tiana

    Kehl…LOL

  5. John

    Results:

    Squat/Run
    Dan 29:19 Rx
    Korba 12:20 (65#)
    Joe McG 14:31 (155 rack)
    Mike V 10:46 Rx
    Kev 16:10 Rx
    Colin 20:16 (135#)
    Roydan 14:57 (115#)

    Thruster
    Kev 195

    S20/Box jump/rope climb
    Craig 19:20 (Rx)
    Henry 14:46 (85#)
    Mike K. 20:26 (105#)
    MJ 23:13 (115#)

    1. Nikki

      Sweet PR Kev way to go!

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