For time:
- Run 1k
- 30 Handstand Push ups
- Row 1k
09:06
Friday 10th
Front Squat singles upto 130kg
rest 5 mins
"BIG REACH"
For time:
- 42 Front Squats @ 60kg
- Row 2.2km
- 42 Burpee Pull ups
14:21 Rxd
rest 5 hours
For time:
- 25 GHDs
- 1 Muscle up
- 20 GHDs
- 2 Muscle ups
- 15 GHDs
- 3 Muscle ups
- 10 GHDs
- 4 Muscle ups
- 5 GHDs
- 5 Muscle ups
04:31 Rxd
Sunday 12th
5km Spartan Race...Finished 2nd place
Monday 13th.
Back Squats
5-112.5kg
5-120kg
3-127.5kg
3-135kg
1-142.5kg
Press's for volume upto 55kg
rest 4 hours
5 Rounds for time with 60kg Barbell:
- 15 Deadlifts
- 12 Hang Cleans
- 9 Front Squats
- 6 STOH
12:08 Rxd
rest 10 mins
3 Rounds for time:
- 20 KB Swings @ 24kg
- 20 Ring dips
04:04 Rxd
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