1.) 5 rounds of each couplet. Clock will start running at :25 minutes and go until :55. Add load each round working up to something nice and not so light.
5 Back Squat 5 Strict Pull-ups, every 2 minutes for 10 minutes, 5 strict
then:
4 Strict Shoulder Press 25 double unders, every 2 minutes for 10 minutes
then:
3 Deadlift 20 Push-ups, every 2 minutes for 10 minutes
*2.) Cycle through 3 times with a 9 minute running clock
1 minute ME Power Snatch 75/55lb
1 minute ME Rope Climb
1 minute ME Thruster 115/75lb
*3.) 30 cal Row
2 minute Deadlift hold
30 Strict HSPU
Do not accumulate time if the bar is set down.
4.) 55 GHD Sit-ups
5 Back Squat 5 Strict Pull-ups, every 2 minutes for 10 minutes, 5 strict
then:
4 Strict Shoulder Press 25 double unders, every 2 minutes for 10 minutes
then:
3 Deadlift 20 Push-ups, every 2 minutes for 10 minutes
*2.) Cycle through 3 times with a 9 minute running clock
1 minute ME Power Snatch 75/55lb
1 minute ME Rope Climb
1 minute ME Thruster 115/75lb
*3.) 30 cal Row
2 minute Deadlift hold
30 Strict HSPU
Do not accumulate time if the bar is set down.
4.) 55 GHD Sit-ups
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11:30 crew
Escaped without hugging Tina. :)
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Steve Kaster, Mark Davis, Anne Hoffman, Ryan Froelich, Cole Cravillion, Erin Buntin, Todd Rocheleau, Ted Kemen, Tina Schmidt, Michelle Johnson, Pauly VanderKelen and Theresa Rosenquist
Pauly VanderKelen
315# HBBS / 145# SP / 405# DL
All EC complete / DL hold: 60sec,40sec,20sec
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