HAPPY B-DAY CHRIS
Workout (Rowing Fran)
For time:
1oooM Row
21 Thrusters*
21 Pull Ups
750M Row
15 Thrusters
15 Pull Ups
500M Row
9 Thrusters
9 Pull Ups
*75 lbs for the very strong and 55 lbs for the rest of us
Workout (Rowing Fran)
For time:
1oooM Row
21 Thrusters*
21 Pull Ups
750M Row
15 Thrusters
15 Pull Ups
500M Row
9 Thrusters
9 Pull Ups
*75 lbs for the very strong and 55 lbs for the rest of us
Back Squat 3 X 5
225 X 3 X 2, 235 X 3, 245 X 3, 255 X 2
Snatch Pull 3 X 3
155, 175, 195
Rack Jerk singles
95, 115, 135, 155 – shoulder started barking and started push pressing to lock out
3 rounds – 9:30
10 burpees (yea, burpees!)
10 SDHP 95 lb
10 Thruster 95 lb
i did that metcon cw, and it nearly killed me. waaay harder than it looks.