Skill/Strength:
Row 2,000m for time
-Refer back to previous personal record if you have one
Metcon:
8 Rounds
9 Deadlifts 185/125lbs
Run 200m
1 Rope Climb
-18 min cap
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Pauly VanderKelen
DL: 10 reps @ 155,225,275, & 315#
3x10 Shrugs @ 275# / 3x12 Overhead Tricep Extensions with a 125# barbell alternating with 4x20 Lying Leg Circles with 2.5# on each Tri-Flexor and 3x12 Standing Arm Curl with a 80# EZ Bar / 3x10 V-Grip Tricep Pushdown @ 100# alternating with 3x10 Preacher Curls with a 80# EZ Bar / 1x20 Hammer Curls burnout set with 30# dumbbells.
0
0
Sylvia Christensen
14:21(??)
10 rounds: 3 PC, 3 BMU, 3 box jumps 24ā PC weight went from 150 to 125 bc Iām fading away. 5 sets 12 barbell box step ups 85-90, 6 push press 115
4
0
