WOD:
4 Round for time of:
- 15 burpees
- 10 power cleans (155#/95#). *SCALE* as necessary.
No Free WOD today, unless you contact us directly and pre-schedule it.
Happy Birthday Dave. Hope that special workout wasn’t too painful.
Posted In: Workout of the Day
9:44 (59#)
7:26 @ 89#. next time i will try 95#.
7:12 133#
8:03 111#
10:01 133#
4 rds:
Mtn Athlete Barbell Complex (45#, 65#, 88#, 110#)
HAM hip mobility drill
3 rds:
5x PC (154#, 165#, 165#)
2 min. max burpees (40, 29, 29)
2 min. rest
Cooled down w/some KB fun – windmills and goblet squats @1 pood.
Those tricky Litvinov’s will bite you in the ass… thanks to Bin and Courtney for helping me thru this one.
9:36 as Rx’d
LT…put some damn shoes on. You break a toe and can’t ship to BOLC, don’t blame me for introducing you to the CF Koolaid.
8:23 – 89#
7:12 – 37#
11:00 – 89#
I am slooooooooow!
6:48 – 89#