Little WOD that we did HERE
Warm-Up
Roll / Mobilize
500m Light Row
2 Sets:
10 GHD Sit Ups
10 Hip Extensions
10 Alt. Spidey & Reach
10 Cal Bike
BB Warm-Up
SQUAT
10-8-6-4-2 (work to heavy)
FIRE ALARM
For Time:
3 Rnds of Bergeron Beep Test
50/35 Cal Row (Sub= 50/35 Row or 400m Run)
3 Rnds of Bergeron Beep Test
50/35 Cal Row (Sub= 50/35 Row or 400m Run)
3 Rnds of Bergeron Beep Test
1 Rnd of Bergeron Beep Test is:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
Val ~ 24:22
Liz K ~ 24:30 (400m Run)
Casey ~ 21:36
Wendt ~ 22:13 (Rx+ = 50# DB Thrusters + C2B + Burpee Box Jumps)
tb ~ 19:30 (3:20-6:45-11:21-15:25-19:30 splits) ~ Thrusters & PU were UB...step-down burpees
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