Warm-Up
Roll / Mobilize
500m Easy Row
3 Rnds:
10 Hollow Rocks
10 Superman Rocks
5-3-1
Spidey & Reach
Inchworms
BB Warm-Up
PLAY DEAD
Pt #1
In 5min:
600m Run...then AMRAP:
12 Deadlift (185/135) & 12 Bar-Facing Burpees
REST 5 Min
Pt #2
In 5min:
400m Run...then AMRAP:
9 Deadlift (225/155) & 9 Bar-Facing Burpees
REST 5 Min
Pt #3
In 5min:
200m Run...then AMRAP:
6 Deadlift (275/185) & 6 Bar-Facing Burpees
Fantastic Day... Oz and Casey led the way as the beasts that they are... Running again for Casey...Nothing like playing to your strengths!
Oz (@135-155-185)~ 2 Rnds (48reps) / 2 Rnds + 2 (38reps) / 3 Rnds + 6 (42reps) ~ 128 REPS
Casey (@135-155-185)~ 2 Rnds + 1 (49reps) / 2 Rnds + 14 (50reps) / 4 Rnds + 1 (49reps) ~ 148 REPS
Val ~ 1 Rnd + 15 (39reps) / 2 Rnds (36reps) / 2 Rnds + 3 (27reps) ~ 102 REPS
Syd ~ 1 Rnd + 19 (43reps) / 2 Rnds + 6 (42reps) / 2 Rnds + 7 (31reps) ~ 116 REPS
tb ~ 1 Rnd + 17 (41reps) / 2 Rnds + 3 (39reps) / 3 Rnds + 6 (42reps) ~ 122 REPS
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