Easy Thursday and WORK on Friday...

Easy Warm-Up & Mobilize then...

3 Rnds ~
7 Bench Press (70% Max)
14 Glute Bridges
21 Hip Extension
2m Rest b/t
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Bike Away
NOT FOR TIME
150 Calories on Assult Bike by:
15 Cals Slow + 15 Cals Faster for 5 continuous rounds...

Nothing really special..."not really for time", but we timed anyway and checked the rpms...

ZWendt ~ 12:47 ( slows were 50 for 7 then 54 for 8 / Fast were 71-73-75-77-83)
Drake ~ 12:38
tb ~ 12:36 (slows were 50-55 / Fast was 72-78)

Warm-Up...
Help out the Ground Squirrels... Found 3 baby ground squirrels on the walkway coming in this AM
Got them in a box now...
Pics coming...

Then...
DEADLIFT
1 x 5 (70%)
3 x 3 (75-85%)
5 x 1 (90% & Climb to heavy)

----------------------
The JOKER
For Time
1-10 of TTB
10-1 of DL (225#/155#)

Val ~ ??? / 10:43 (75# Jefferson)
Wendt ~ 385# / 8:59
Ladick ~ ??? / 8:17 (185# DL)
tb ~ 345# (Jefferson DL) / 7:56 (Jefferson DL ~ 6-4s / 4-5s / 4-4s / 4-3s / 3-3 / 5s / 4 / 3s / 2s / ALL TTB UB)
#+s is the number of quick singles that I did to finish the rnd...
I did Jefferson DL the entire time:
195(5)/235-260-285 (3) / 315-325-345 (1's)... Heavy enough