EMOM x 12:
1 = 15/12 Cal Row
2 = 1 Rnd Strict Cindy
3 = 15 Russian KBS
4 = 15 Abmat
(the crew and I did SmashWerx Elbow work instead)...
Then...
3 Spidey & Reach (ea side)
10 OHS
3 Walkouts
10 OHS
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Find F.Squat Wt (something you are confident you could get 20+ when fresh)
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WASABI
For Time:
1000m Run
40 Pull Ups
30 Front Squats (115/80)
20 Bar-Facing Burpees
Just a perfect workout from yesterdays stuff...SHEESH...
MORE Bar-Facing Burpees!?!?!
Daliege ~ 12:59
Ladick ~ 12:50 (95#)
A.Johns ~ 16:36
tb ~ 14:47 (5:05 / 30-10 / 6-12-8-4 (could not catch breath)...burpees = S-L-O-W...could definitely feel them from yesterday!!!
We give You thanks and we praise the majesty of Your name!
Back squat-3x9 145-155-165
ReplyDeleteThen WASABI: 12:39 (subbed 50cal bike and strict chin ups)