Skill Work:
Dress warm because the heater is broke!
Metcon:
Every 3 mins for 30 mins, alternating between:
Row, 500 m
40/30 Echo Bike Calories
-Scale row to 400m and Cals to 30/20, if needed
-Pair up with another athlete to share and alternate between equipment
Accessory Work:
Every 1:30 for 9 Rounds
Deadlift 1×5 at 75% 1RM
Deadlift 1×3 at 80% 1RM
Deadlift 1×1 at 85% 1RM
Deadlift 1×5 at 80% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×1 at 90% 1RM
Deadlift 1×5 at 85% 1RM
Deadlift 1×3 at 90% 1RM
Deadlift 1×1 at 95% 1RM
Mobility:
15 min of smashing sore spots on your body!
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Brandon Larsen
✅
23.1 is for time as a gym- what gym can move all their stuff to a new location the fastest
7
0
Liz LeFevre
Row 400/ Bike 20cals
Only 20 cals each round cuz I had to pee the whole time….. johns we’re down🤣
6
0
Sylvia Christensen
Row 400/ bike erg 40 cals
Tried in the AM, wasn’t feeling it so I stopped. Successfully completed at 1730
1
0