Sunday, 10/19
October 18, 2014Tuesday, 10/21
October 20, 2014Warm-Up
3 Rounds of
10 Alt Lunge and Twist
15 Band Good Mornings
10 Spider Lunge
15 Jumping Jacks
Strength – Deadlift (25 min cap)
1 x 10 RDL w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 70%
3 x 5 @ 75%
Team Met-Con
In groups of 3 people, complete 5 Rounds each of:
5 Deadlifts (M: 225/185/155/135; W: 153/133/113/93)
20 Step Ups (10 per leg; 24″/20″)
– 1st person completes 5 DL + 20 Step Ups, then Partner 2 completes the same, then partner 3 does the same; continue in this fashion until each partner has completed 5 rounds.
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Worked up to 305#. Partnered with Paul for the metcon and we completed it in 11:02 with 225# and 24-inch box.