Skill/Strength:
Every 1:30 for 4 Rounds
4-8 Strict Pullups OR 8-12 Perfect Ring Rows
Metcon:
2 Rounds
10 Kettlebell Swings 70/53lbs
Run 350m
20 Wallballs 20/14lbs
-Rest 5 min-
10 min to find heavy Deadlift single for the day
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Joe Nygren
7:03 53# kb. PR 375# DL
Ring rows w/feet on 20” box, 8 per rd & 8 pushups per rd
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2
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 335#
3x12 Shrug @ 265# / 3x9 Overhead Tricep Extension with a 120# barbell alternating with 4x13 Lying Leg Circles with 2.5# on each Tri-Flexor and 3x12 EZ Bar Standing Arm Curl @ 85#.
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