***Today Is the last day to get your name down for skipping ropes, orders will be placed this weekend***
Strength (15 minutes)
Deadlift – 80% x 4 sets x 4 reps
METCON
3 Rounds For Time
3 Deadlift @ 1.5 x BW
7 L Hold Pull Ups
20 KBS 24/16
400m Run
Post Scores Below!!
9:57 mins of loveliness 🙂 ring rows instead of pull ups, 12kg KBS. DL 50kg.
Enjoyed that-11:13 @ 90kgs,
pull ups without the capital L,more I & 24 kg KBs.
11.18 @ 120kg; L-Pullups another movement to add to the homework list!
9:26 with the works & Deadlifts @90kg!!!!
11.25 with 65kg deadlift, pull ups with feet on box, and 24 KBS Russian and 20 KBS American . You just gotta love the 400m run thrown in for that Friday feeling!
10.39 with 85kg deadlifts, ring rows on box & 16kg lb swings.
9.09. Bit of scaling today.