Saturday 04122014


All Levels 

A.  Deadlifts Р5 x 5 w/3 Min Rest

B.  20 Min AMRAP

400M Run/Row

Max Strict Pull-ups

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3 Responses
  1. Nicole Chovan

    Done at CF Kilo
    A. 5×1 at 100% 1x shoulder press + 3 push press + 5 push jerks. Done at 45kg (99lbs).
    B. 4 person team chipper. For time, waterfall style: Row 20 calories, 30 Burpees, 30 Two-arm dumbbell ground-to-overhead (35/45lb), 30 Toes To Bar 40yd Overhead Walking Lunges (20/10k plate), 20 yd Sprint. I went second and finished around 14:15? Those ground to overhead were tough!

  2. Megan

    A. 145# deadlift 20# PR!
    B. 2400 m rowed and a bunch of strict pull ups with a thin red band and the little skinny orange band. This was a decrease in bands as well:)
    Good day!

  3. Bryan Donaldson

    At the Firehouse;
    A : Only went up to 365lbs
    B : 2895m on the rower, about 50-60 pull ups. Lost track of count.