Metcon:
Each for time
Run 4×1000 m
Rest 3 mins between efforts.
Option B:
4 Rounds
20 Dumbbell Snatch 50/35lbs
30 Dumbbell Walking Lunges (hold DB anywhere)
20 GHD Situps
Accessory Work:
3 rounds for quality of
Pull-up Bar Dead Hang, 1 min
15 Barbell Bent Over Rows, pick load
20 Banded Lat Pull Downs
12 Weighted Feet Elevated Ring Rows, pick load
Mobility:
3 min calf/achilles smash, per side
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Cody Stelmach
23:11 total time
3:32/3:35/3:37/3:27 // bunch of accessory work prior to metcon
14
2
Jenny Wesolowski
28:47
4:42, 4:55, 5:03, 5:07. 2 rounds of option b really casual after the 4 x 1000’s
9
0
Justin Peterson
25:43
4:23, 4:08, 4:15, 3:57. It was really challenging to know how to pace 1000m runs!
11
0
Steven Leiterman
23:26 total time
3:45/3:41/3:38/3:22
15
2
Theresa Rosenquist
32:26(ish)**
**Sub’d 600m walk w#26 KB. Ea. Rnd: 5:15 (500m) -> 🤷🏻♀️‘cuz I got social & just because JTP figured our times out didn’t mean he was recording them🤦🏻♀️👵🏻) Did some Ab work post.
9
0