Countdown to Shrimp Festival
Warm Up:
15 Jumping Jacks
9 Surfer Pop-ups
100 Jump Ropes
15 PVC Pass Through's
Skill: Pose running
none
WOD: If NOT running this weekend...
1/2 "Linda" (aka "3 bars of the almost-dead)
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/8/6/4/2/1 rep/rounds for time
or
If running the 5k Sat:
500m Row
Push Ups - 21-15-9
Ab Mat Wall Ball - 21-15-9
50m Overhead Olympic Bar Walking Lunge
(3 rounds)
3 comments:
13:05 with 265 dead 145 bench 135 clean. I love this workout, just need to get to body weight bench.
I did the row/situp/pushup workout.
20:37
did row, pushup abmat one. 19:20 but i think i forgot the third row-not sure. those little pebbles on the knees are tough.
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