Skill/Strength:
Row 1000m for time
Metcon:
Every 2:30 for 4 Rounds
15/12 Cal Echo Bike
10 Alt. Front Rack Lunges 95/65lbs
-Max Bar Muscle Ups
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Cody Stelmach
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5-6-7-8-9-10-9-8-7-6-5 Shoulder to overhead (135) + 10-12-14-16-18-20-18-16-14-12-10 row cals (14:57) // 3 sets x 30-45 sec ghd hip ext hold // upside down stuff
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Pauly VanderKelen
Strict Press: 10 reps @ 45,75,95,115, and 2x5 @ 135#
4x12 Shrugs @ 225# alternating with 10,6,6 Incline Arm Curl with 40# dumbbells / 3x10 Overhead Tricep Extension with a 85# EZ Curl barbell alternating with 3x7 Preacher Curl with 40# dumbbells / 3x10 Tricep Double Rope Pushdown @ 25# alternating with 3x12 Hammer Curls with 25# dumbbells.
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