Warm-up
Coach’s choice
Wod prep
Strength-Build to wod weight
Wod
5 rounds for time
10 Dead lifts (225,150)
12 Burpees over the bar
15/10 Calorie Row
Rest 2 Minutes between rounds
Option 2:
5 rounds for time
10 Dead lifts (205,135)
12 Burpees over the bar
15/10 Calorie Row
Rest 2 Minutes between rounds
Option 3:
4 rounds for time
10 Dead lifts (135,95)
12 Burpees over the bar
15/10 Calorie Row
Rest 2 Minutes between rounds
Post Wod
Banded hamstring stretch 2 minutes per side.
WOD: 18:14 |120# DL
Great cue from CJ to take the DL steady and then go hard on the burpees and row. That said, could have gone heavier on the DL, but glad to get through without any issues.
WOD: 19:30 #205
Splits
R1: 1:45
R2: 2:21
R3: 2:19
R4: 2:51
R5: 2:14
17:22 rx
Rd 1: 1:33
Rd2-5: 2:00
Totally fun WOD with the eleven people with the 7:30 p.m. crew.
#7:30rocks
#7:30getwellCrazyMikeWeMissYou
Got my ass kicked by Imram (no two foot take offs on the over the bar part) and Paul (went too light on the dead lifts) but we all got sweaty. 7:30 Rocks!