Des gave me what they did this AM and I left it at HS...
5 Rnds for Time:
10 Thrusters (95/65)
5 Burpees
5 Pull Ups
1 min Rest b/t Rounds
Des ~ 10:15
Sim ~ 8:41
Kids did Craic (pronounced Crack!!!)
3 Rounds of:
12-9-6
OHS (45#)
Burpees
2 Min Rest b/t Rounds
We put a 3 Min Cap on it so if they finished early...more rest!!!
IT WAS AWESOME!!!
Syd & I did some restorative movements from Mobility WOD... Really attacked the scapula!!! Pain never felt so good...
Then we did some "Farm Work"...
5 Min of Zercher Hold (45# bar)
4 Min of Dead Hang on Pull Up bar
3 Min of OH Hold (45# bar)
2 Min of Plank (on elbows)
Break as little as possible...Dead hangs were killers...4-5 misses each!!!
Finally to round out the day we did 10 Rounds of 200m Row & 10 Burpees ...
That was just to work up a sweat!!!
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