Wednesday, July 16, 2014

Great job everyone on yesterday's workout!! If you're a "little" sore come in and do a recovery row instead of the Deadlift MOD.

Mark rep'n out the 225# Back Squats!!

Arm/Leg Swings
250m Run
2 Rounds of:
5 Pull-ups
10 Hanging Knee Raises
15 Good Mornings
MOD (20:00 CAP)
Ascending sets, but don’t go a max


100m Farmer’s Carry 53/35#
1 Rope Climb
550m Run
100m Farmer’s Carry
2 Rope Climbs
400m Run
100m Farmer’s Carry
3 Rope Climbs
250m Run

Rx+ = 70/44#, Legless Rope Climbs (for additional fun do 3 each round)

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