Take 15 minutes to build to a moderately heavy 3 RM Back Squat
then....
2 Rounds for time of:
1000 Meter Row
30 GHD Sit-ups
10 Back Squats (@60% of your 3 RM)
3 Rope Climbs (15ft)
(20:00 CAP)
Quote:
The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.
-Vince Lombardi
6 comments:
6
Subhan 225 20:00Rx
Tori 120 19:01 ab/rca
Mike 160 19:49 10ghd/20ab
Jess W 155 19:34 rca
Aimee 175 to 16" box 13:18 750 m row 30 ghd/15 squats
Cate 168 FS - did work :)
nooner
Kevin H 357.5 Pr!! 18:20 185#
Taylor 315 17:18 ab mat
Geoff 310 15:42 ab mat 9 towel pulls 50%
Pam 190 16:33 rx
Shannon 195 PR! 18:56 15 GHD
Jamie 225 18:33 15 cal ski 9 towel pullups
Matty Bo 295 18:57 15 GHd 2 pulls j hook
Evan 255 20 cap 20 finished ghd rd 2
masters
gigi 45
terry 110
kathy 110
lee 105
mae 110
ina 110
regina 110
richard 41
Lisa 80
2 rounds
750 m row
15 GHD situps
10 bs
2 rope climbs
gigi 14:45 pulls
terry 15:18
kathy 14:57 situp pulls
lee 17:10
mae 14:23 pulls
ina 15:06
regina 16:23
richard 17:07 situp rr
lisa 16:25 situp pulls
9:30
Jill 135 18:30 1st 2rc 2nd 1.5
Larissa 100 19:38 RCa
Katie 135 18:43 6 rope pulls
Em G 138 19:27 rx
ABO 165 16:49 situps 12 RR
4:30pm
Erika 125 15:31 RX
Emma 65 19:31 sit-ups 10”
Jeff 365 14:28 RX+ (225 / floor)
Leah 135 20:00
Megz 19:09 2 rope climbs
Alex Tu 295 17:55 RX
Joe S. 315
Karen 20:00
Edwin 235 18:13 sit-ups rope pulls
The Nat 200 19:45 RX
Freaky 165 18:36 RX
Erin 190 16:06 Dragon Flag
LT 145
Will 265 19:01 sit-ups
Mit 225 20:00
Dom 135
5:30pm
Baez 365 18:50 RX
Olan 255 20:00 sit-ups
Meg O. 200 17:48 RX
Greg A. 265 17:45 RX
Julia 205
Lil D 155 19:00 800m
Rachel 253 19:40 15 GHD 15 RR
Newcomer 155 20:00
6:30pm
Steph C 125#, 16:30 750m 20 GHD
Mark S 245#, 15:33 RX
*Softball team did abmat situps, 5 sit-to-stand rope climbs/round*
Alexa M 115#, 16:20
Ava M 100#, 16:16
Molly G 100#, 16:00
Genevieve M 105#, 15:53
Lucia G 105#, 15:42
Alex K 145#, 15:02
Ava D 75#, 15:15
Gianna T 95#, 16:08 700m Row
Ally B 95#, 14:05 750m Row
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