Back to All Events

Monday 10/2/2017

Happy B Day Mark

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

3 rounds of:

10 goblet squats

10 KB swings

10 push ups

150 m row

Workout warmup:

10 min EMOM:

Dead lifts

Warmup to 50% then start EMOM around 60%

Min 1-3, 3 reps

Min 4-7, 2 reps

Min 8-10 1 rep finishing with your workout weight+

Workout:

5 rounds of:

3 Dead lifts 225/155, RX+ 275/185, RX++ 315/225

6 HSPU

9 pullups, or 6 CTB, or 3 MU's

12 Wall Balls, 20/14, 10'/9' target

42 DU's

Lift:

Back squat

10x3 on the 2 min interval start at 70%. Add weight as you can.

Skill:

200 DU's, every time you break do 1 rope climb

Earlier Event: October 1
Sunday Funday 10/1/2017
Later Event: October 3
Tuesday 10/3/2017