Come in between 4:30 and 7:30 to make up one of the last week’s workouts. This week the choices are:
- 5 rounds for time of 5 shoulder to overhead (185/125#), 10 box jump overs (24/20″), 1 rope climb, 200m run
- Zercher box squats 12×2 then 800m unbroken sled drag (20% 1RM deadlift) and 50 toes through rings not for time
- 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)
- Thruster 3-3-3-3-3 then partners complete 150 wallballs; one partner is wallballing while other is holding the pushup position
- Complete 30 back squats (155/105#), 200m run, 20 squats, 400 m run, 10 squats, 800m run
This Post Has 7 Comments
Hey John!
I will be in tomorrow, see you around 530:)
Hey John!
I had eggs and coffee for breakfast.
So glad to hear that Mark! I was having trouble sleeping last night because I was wondering what you were going to have.
Mark=AWESOME
Kehl…LOL
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#)
Sweet PR Kev way to go!