Metcon:
4 rounds, each round for time
Run 400m
13 Toes to bar
9 Power Snatches 135/95lbs
-Restart rounds every 4 min
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Pauly VanderKelen
Bench Press: 5@135, 4@165, 3@185, 2@205, 1@215, 5x5@225# / 10 rep burnout @ 135#
5x11 Strict GHD Sit-ups with 40# of plates on my chest alternating with 5x12 Cable Fly @ 35,40,45,50,55# / 5x9 Strict Bar Dip / 5x11 BOBBR into hips @ 155# / 5x12 Shrugs @ 155# / Hiked @ Potawatomi State Park.
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