It is C-O-L-D out...
-11 coming in today... -30 with wind chill!!!
But there were people in the wt. room...commitment & friendships formed here!
Warm-Up
Easy Pace
10 Air Squats
10 Sumo Deadlifts (45#)
10 Box Step-Ups
10 Strict Press (45#)
10 Cal Row
Mod Pace
7 Med-Ball Front Squats
7 SDLHP (45#)
7 Box Jumps
7 Push Press (45#)
7 Cal Row
Build to working wts.
5 Wall Balls
5 SDLHP
5 Box Jumps
5 Push Press
5 Cal Row
FIRST DEGREE
27-21-25-9 for time:
Wall Ball
SDLHP (75/55)
Box Jumps
Push Press (75/55)
Cal Row
Casey ~ 20:15
Oz ~ 23:30
Syd ~ 27-21...Flyin'...then saw stars...time to relax
T.Wendt ~ 17:23
Z.Wendt ~ 27:53
tb ~ 25:11 (WB = UB except 21's (15-6) / SDLHP = 5's / 8-7-6 / 8-7 / PP = UB...should have converted to faster times...breaks were HUGE w/ breathing...20-30s vs. just 10s breaks...WOW...
SDLHP were aweful!)
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