Friday, March 19, 2010

friday... $$$ payday bitches!

12 min time limit to complete:
2k row
275# deadlift max reps

2k row... 7:14
275# DL... 30x


AMRAP 20
10 front squat 1/3 body weight
10 push press 1/3 body weight
20 situps

mackey 17 rds
noyes 13 rds
josh 10 rds
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1 comment:

  1. ConradMarch 21, 2010 at 12:39 PM

    10 rds
    run 200m/30 step ups @ 30# to 18" box
    10x squat cleans 75#, Ash 2rds 50#, 2rds45#, 6rds 35#
    10x wtd sit ups
    30 sec rest

    me 30:09, ash 37:39

    5 rds
    10x kneeling slasher to halo @ 20lbs
    1 min plank, feet elevated 12"
    10x russian twists

    2 rds
    5ox glute leg lifts
    30x shoulder hand jobs

    ReplyDelete

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