Warm-Up
3 Rnds"
30 D/U
15 Cal Bike
12 Abmat SU
9 Good AM (banded)
6 Walkouts
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BBWU
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TEMPO FRONT SQUAT
Every 2min:
1 Tempo* Front Squat
2 Front Squats
*5sec descent + 2sec on bottom
Climbing
LIGHTSABER
21-15-9
Front Squat (115#/80#)
Burpee* Box Jumps
Calorie Bike
*No step-down/up burpees allowed...jump down & up / Jump up on box / Step-down off box IS allowed
Ethan ~ 115-185 / 12:56* (95#) *E waited at least 10s for bike on rnd of 9....he would have been faster than ME, if he did not!
Z.Wendt ~ XXX / 11:23
tb ~ 135-205 / 12:46...
Now time to get ready for RE-TEST of 18.1... Can we get to 300 reps...well, that is the goal!
Glory to You, Lord Jesus Christ, Wisdom of God the Father!
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