November 4, 2015 10:57 AM

Wednesday - 11/4/2015

  
Warmup
Using 2 heavy KB, finish 3 rounds of:
3 Russian swings
3 Deadlifts
25m Farmer's carry
5 Burpees

Core
15 rounds, :10 on/:10 off
Hollow Rocks
then...
75 Alternating Supermans

MetCon
10 Rounds, 35 minute time limit
200m Run
3 Strict pull-ups
10 Burpees
1 Deadlift @ 225#

200m run
3 Strict pull-ups
9 Burpees
2 Deadlifts

200m run
3 Strict pull-ups
8 Burpees
3 Deadlifts

...

200m run
3 Strict pull-ups
1 Burpees
10 Deadlifts
I was the only one in class. Stacey was coaching and did well to push me through. I wanted to stop after the first round, but kept chugging along. I jogged all the runs and got 3 unbroken strict pull-ups every round. With a big push at the end for 2 sets of 5 deadlifts, I finished just under the cap at 34:50.