Dec 31 Workout

Deadlift De-Load

5 @ 40% - 135 lbs

5 @ 50% - 145 lbs

5 @ 60% - 155 lbs

Fitness

For time = 15:53

50 wallballs @ 16 lbs

25 dumbbell push jerks @ 30 lbs

200 single unders

25 dumbbell push jerks @ 30 lbs

50 wallballs @ 16 lbs

Coach Radz

Performance

5 rounds = 18:08

7 squat clean @ 75 lbs

9 bar-facing burpees

11 toes to bar

Dec 29 Workout

Partner WOD

8 min to find 3RM front squat = 145 lbs

3 @ 145 lbs

Kelly S did 110 lbs.

Rest 5 min

18 min AMRAP = 2 + 354

21 toes to bar

18 clean and jerk @ 75 lbs

15 partner burpees

2x200m run relay

Finished 300m of the run.  Partnered with Kelly S.  

The Boss

Performance

For time = 26:11

750m row

75 single unders

50 box jumps @ 24"

27 power cleans @ 8 lbs

50 cal assault

75 single unders

750m row

12 Days of Christmas

Performance

For time = 36:07

100m run

2 single-arm dumbbell snatch @ 45 lbs

3 pike pushups

4 pullups

5 shoulder to overhead @ 95 lbs

6 hang power cleans @ 95 lbs

7 front squats @ 95 lbs

8 deadlifts @ 95 lbs

9 burpees

10 wallballs @ 16 lbs

11 toes to bar

12 d-ball/sandball/sandbag clean

**Like the song the "12 Days of Christmas", complete each exercise n ascending order then work back down to 1, adding one exercise per round.  Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc - all the way to 12-11-10-9-8-7-6-5-4-3-2-1 - for a total of 364 reps.

I only finished Day 10.  The timecap was 35:00.

Dec 23 Workout

Performance

Total time = 39:53

3 rounds:

500m run

21 kettlebell swings @ 53 lbs

7 strict pullups

Immediately into

3 rounds:

500m row

15 thrusters @ 75 lbs

5 bar dips

Dec 16 Workout

Endurance

Every 4:00 for 32:00 = 3:32

200m run

10 burpees

15 squats

10 cal assault

After the second round, I failed time.  At the 32:00 mark, I completed 7 + 4 rounds.  I finished the whole workout at 37:28.

Dec 8 Workout

Team Crossfit

3 rounds = 26:59

14-12-10 rope walks
21 cal row
28 medball situps @ 14 lbs
14 clean and jerks @ 75 lbs

*At 3-2-1-Go, each athlete starts at a different station.  The team cannot rotate movements until each athlete has completed their reps/movement.   A round is complete once all 4 athletes have done all 4 movements.

Teamed with Coach Emily, Coach Nicole, and Jeremy A.

Dec 6 Workout

Endurance

Tempo row intervals
3 min @ 50%
3 min @ 70-90% (building)
2 min @ 50%
3 min @ 70-90% (building)
1 min rest
1 min all  out (record 5k time) = 1:42

Rest 3 min

Tempo assault  intervals
3 min @ 50%
3 min @ 70-90% (building)
2 min @ 50%
3 min @ 70-90% (building)
1:30 min rest
:30 all out (record rpm) = 86

Rest 3 min

For time = 7:03
400m  run
15 burpees
200m run
10 burpees
100m run
5 burpees

Dec 5 Workout

Fitness

20 min AMRAP = 4 + 105
75 single unders
15 dumbbell deadlifts @ 30 lbs
10 dumbbell hang power cleans @ 30 lbs
5 dumbbell front squats @ 30 lbs
20 plank shoulder taps

Coach Gilly

Performance

10 min AMRAP = 4 + 16

3 clean @ 75 lbs

6 toes to bar

9 pike pushups

50 single unders

Did worse than last year (5 + 4) but I think I was doing pike pushups from the floor.  This year I was doing them from a 20" box.  Also, I was doing hang power cleans.  I think they were supposed to be from the floor. 

Dec 1 Workout

Team Crossfit

Modified WOD due to a two-person team. 

10 bar pullovers
40 hip taps
75 cal assault
Total rounds = 2+6
75' bear crawl
75' walking lunges @ 30 lbs
20 devils press @ 30 lbs

Teamed with Jason.  First time doing the devils press.  Also, Jason did all of the bar pullovers as I didn't want to swing upside down.  I did a majority of the hip taps.

Make-a-Wish

Performance

20 min AMRAP = 1+150
19 pullups
80 single unders
34 weighted situps @ 15 lbs
28 burpee box jumps @ 24"
5 deadlifts @ 185 lbs

1980 - Make-A-Wish was founded
A wish is granted every 34 min
More than 285,000 wishes granted

Nov 26 Workout

Strength

4 sets:
Rear-rack step-ups x 6/leg @ 80 lbs
Rest :30
Wide-stance good morning x 8 reps @ 80 lbs
Rest 1:00

Performance

2 rounds:

2 min AMRAP = 2 / 1+12
100m run (100m = 2 reps)
20 pike shoulder taps

2 min AMRAP = 2+5 / 2+3
10 kettlebell swings @ 53 lbs
7 dumbbell shoulder to overhead @ 40 lbs

Probably should have done lower db S2OH as I had trouble doing 7 unbroken after the first round.

Nov 25 Workout

Strength

1 1/4 front squat = 127 lbs

5 sets of 3 reps, building
3 @ 9t lbs
3 @ 105 lbs
3 @ 115 lbs
3 @ 125 lbs
3 @ 127 lbs

Performance

3 rounds = 4:53
15 wallballs @ 16 lbs
10 pullups

- Rest 3 min -

3 rounds = 9:21
15 kettlebell squat cleans @ 53 lbs
8 chest to bar pullups

Would probably go to 44 lb kb squat cleans next time.

Nov 24 Workout

Partner WOD

30 min AMRAP = 0 + 245
50 back squats @ 75 lbs
50 hand release pushups
10 rope walks
40 front squats @ 75 lbs
40 burpee over bar
8 rope walks
30 front squats @ 75 lbs
17 bench press @ 75 lbs

Partnered with Chris L.  Subbed 30 front squats for 30 overhead squats and 2 rope walks for every rope climb.

Thanksgiving Workout

Special workout at the high school track.

Groups of 3-4.  Split reps any way you want.

100 jumping jacks
100 lunges
100 jumping jacks
100 squats
100 jumping jacks
100 squats
100 jumping jacks
100 lunges
100 jumping jacks

* run after every 100 reps

Teamed up with Mike F, Sharon S, and Gallo A.

Nov 20 Workout

Endurance

Row intervals:
250m row @ 60-70%
Rest 1 min
250m row @ 70-80%
Rest 1 min
250m row @ 80-90%
Rest 2 min
250m row time trial = :55

Rest 3 min

5 rounds = 21:25

15 hand release pushups
20 situps
25 squats
then
50 cal assault

Nov 17 Workout

Deck of Cards

For time = 26:56

Hearts - toes to bar / hanging knee raises
Diamonds - hang power cleans @ 65 lbs
Spades - squats
Clubs - dumbbell floor press @ 25 lbs

Teamed with Jason B, Dan H, and Karen G.

Each team starts with a deck of cards on a box.  The first card is flipped over at the start of the workout, and each athlete must complete the number of reps on the card of the given movement.  Movement is based on suit.  The next card cannot be turned over until all teammates have completed the given movement and reps.

Nov 18 Workout

Endurance

8 min assault for total cals = 51

* Supposed to be with a partner, switching at the top of every minute.  I did it alone, resting every other minute.

2018 Derby Endurance WOD...kinda

3 rounds = 14:30

325m row

15 burpees over rower

80 single unders

Supposed to be with a partner so I halved all reps.

Roy Scaled

5 rounds = 21:55

15 deadlifts @ 135 lbs

20 box jumps @ 24"

20 pullups

145 pullups in 2 days!

Nov 11 Workout

Performance

3 rounds = 12:55

10 pike pushups

15 pullups

20 front rack dumbbell walking lunges @ 30 lbs

Nov 10 Workout

20 min AMRAP = 1 + 6

50 overhead squats @ 115 lbs

50 bar-facing burpees

50 cal row

50 bench press @ 115 lbs

*Every 2:00, complete 20 sandbag ground to overhead (50 lbs).  During the entire workout, the sandbag cannot touch the floor other than the ground to overhead reps.

Teamed with Rick W. And Danny W.  They did all the barbell work. Since I can't OHS over 95 lbs.  I attempted to do a majority of the sandbag and burpee work.

Nov 4 Workout

Strength

Tempo front squats = 125 lbs
4 sets of 2 reps @ 52X1, building

2 @ 95 lbs
2 @ 105 lbs
2 @ 115 lbs
2 @ 125 lbs

Performance

For time = 14:25

10-9-8-7-6-5-4-3-2-1
assault cals
shoulder to overhead @ 95 lbs

Nov 3 Workout

Partner WOD

For time = 21:33

50 cal row
100 medball situps @ 16 lbs
50 snatch @ 75 lbs
50 cal row
100 box jump overs @ 20"

*EMOM each athlete must do 1 wallwalk

Partnered with Amy S.  Which is why we were so fast.

Chicken Sausage Pizzas

With broiled zucchini and fresh oregano.

Chicken Pineapple Quesadillas

With pico de gallo and southwestern spices.

Apr 13 Workout

Performance

5 rounds = 10:11

5 strict pullups

15 push press @ 45 lbs

10 box jumps @ 24"

Apr 14 Workout

Performance

20 min AMRAP = 4 + 2

3 wallwalks

12 clusters @ 95 lbs

15 burpees over bar

* One partner works on AMRAP while other does a 400m run with a 40# medball.  When the runner returns, they begin working on the AMRAP where their partner left off.  Partners alternate the run and working on the AMRAP.  Score is rounds and reps of the AMRAP.

Partnered with Margot C.

Apr 12 Workout

Strength

3 sets:

Rear-rack walking lunges x 12, building @ 45, 65, 85 lbs

Rest :30

Medball rotational throws x 10/side @ 20 lbs

Rest 1:00

Performance

EMOM for 15 min = 9

4 pullups

8 hand release pushups

12 airsquats

* Score is number of rounds completed as written (15 if you make it all the way through)

Barbecue Pork Meatloaves

With creamy cabbage slaw and sweet potato wedges.

Coach Emily

Performance

4 sets, each for time = 2:34/2:40/2:42/2:34

30 single unders

5 squat cleans @ 95 lbs

20 situps

100m sprint

Rest 1:30 between sets

Apr 7 Workout

Performance

For time = 27:01

40-30-20-10

Row cals

12-10-8-6

Back squat @ 95 lbs

Rest 3 min

18-16-14-12-10-8

Toes to bar

Box pistols

Mushroom Gravy Chicken

Over couscous and lemony arugula.

Sesame Sriracha Beef Stir-Fry

With carrot ribbons and Jasmine rice a lá Crystal.

Apr 5 Workout

1 mile run = 10:46

2000m row = 8:15

From 20:00-30:00:

10 min EMOM:

5 burpees

5 jumping squats

4 sets = 31 cals

:30 assault

1:30 rest

Mile run PR by almost a minute!

Coach Brittanie

Fitness

For time = 29:16

20 cal assault

25 pullups

30 dumbbell snatches alternating @ 30 lbs

50 wallballs @ 16 lbs

50 pushups

50 wallballs @ 16 lbs

30 dumbbell snatches alternating @ 30 lbs

25 pullups

20 cal assault

Just squeaked under the 30 min time cap.

Apr 1 Workout

Performance

12 min AMRAP = 3 + 207

200m run

18 pike shoulder taps

12 dumbbell front squats @ 35 lbs

6 ring rows

Mar 31 Workout

Performance

2 rounds for reps:

2:00 to complete 15 burpees then AMRep wallballs @ 14 lbs

Rest 1:00

2:00 to complete 16 cal row then AMRep dumbbell step ups @ 25 lbs

Rest 1:00

2:00 to complete 200m run then AMRep Russian twist @ 25 lbs

Rest 2:00 between rounds

* Score is total number between both rounds of each movement.

My board got erased before I could record my scores.

Mar 29 Workout

Strength

3 sets:

Chest elevated hip thrust x 12 rep = 45 lbs

Rest :30

Pike hold x :15

Rest 1:00

Performance

10 min AMRAP = 2 + 101

100m farmer carry @ 35 lbs

10 pullups

12 deadlifts @ 135 lbs

Class ran late so this became a 10min AMRAP.  I managed this horribly as the farmer carry at 50 lbs was too heavy for me.  In the third round, i switched to 35 lbs.

Mar 27 Workout

Strength

Box Squats = 145 lbs

5 @ 95 lbs

5 @ 115 lbs

5 @ 125 lbs

5 @ 135 lbs

5 @ 145 lbs

Performance

Tabata pushups = 7

Rest 1 min

Tabata situps = 8

Rest 1 min

Tabata row cals = 5

Mar 25 Workout

5 rounds = 3 + 50

400m run

15 burpee box jumps @ 24"

30 American kettlebell swings @ 53 lbs

Hit the 27 min timecap

Open 18.5

3 thrusters @ 100 lbs

3 chest to bar pullups

6 thrusters @ 100 lbs

6 chest to bar pullups

9 thrusters @ 100 lbs

9 chest to bar pullups

2 thrusters @ 100 lbs

7 min timecap.

Judged by Peter U.

Thruster PR!

Steak Caprese

With mozzarella, tomatoes, and herbed potatoes.

Pan-Seared Duck Breasts

With duck-fried potatoes, asparagus, and grape tomatoes.

Mar 18 Workout

Performance

20 min AMRAP = 1 + 1011

1000m row

45 wallballs @ 16 lbs

30 burpees

15 strict pullups

Open 18.4 Scaled

21 deadlifts @ 135 lbs

21 hand-prelease pushups

15 deadlifts @ 135 lbs

15 hand-release pushups

9 deadlifts @ 135 lbs

9 hand-release pushups

21 deadlifts @ 185 lbs

50' bear crawl

6 deadlifts @ 185 lbs

9 min timecap.

Judged by Tommy.

One-Pan Hearty Pork Chili

With kidney beans and poblano pepper.

Mar 13 Workout

Strength

3 sets:

Glute bridge single-arm dumbbell floor press 

8/side @ 30 lbs

Rest :30

3 Tempo pullups @ 4112

Rest 1:00

Fitness

For total time = 11:46

3 rounds:

5 rope walks

15 goblet squats @ 53 lbs

3 rounds:

12 toes to bar

12 kettlebell sumo deadlift high pulls @ 53 lbs

Figgy Balsamic Pork

With roasted green beans and rosemary potatoes.

Maple and Rosemary-Glazed Pork Cutlets

With apple salad in a creamy dressing.

Open 18.3 Scaled

For reps = 573

100 single unders

20 overhead squats @ 45 lbs

100 single unders

12 pullups

100 single unders

20 dumbbell snatches @ 35 lbs

100 single unders

12 pullups

100 single unders

9 overhead squats @ 45 lbs

14 min timecap.

Judged by Peter U.

Banh Mi Burgers

With Vietnamese-style lemongrass pork and sriracha mayo.

Mar 6 Workout

Strength

5 sets: 1 squat clean + 1 hang squat clean, building = 100

1 @ 75 lbs

1 @ 80 lbs

1 @ 85 lbs

1 @ 90 lbs

1 @ 100 lbs

Fitness

For time = 9:22

5 rounds:

6 dumbbell snatch right @ 30 lbs

30 single unders

6 dumbbell snatch left @ 30 lbs

100m run

Meatloaf Balsamico

With sweet potato mash and green beans.

Hoisin-Marinated Rib-Eye Steak

With bok choy, scallion pesto, and mashed potatoes.

Mar 4 Workout

10 sets for total cals = 67

:30 assault :30 rest

Row intervals:

2 min @ 26 spm

2 min @ 30 spm

2 min @ 32 spm

2 min rest

2 min max effort for total distance = 476

5 x 200m runs (for total time) = 9:06

Rest 1 min between runs

Open 18.2 Scaled

1-2-3-4-5-6-7-8-9-10 = 86 reps

Dumbbell squats @ 35 lbs

Bar-facing burpees

12 min timecap

I think the reps are correct.  I forgot to submit my score!

Judged by Ruth N.

Creamy Lemon Salmon

Over tomato scallion couscous.

February 27 Workout

Strength

Shoulder press = 75 lbs

5 @ 75 lbs

5 @ 75 lbs

5 @ 75 lbs

5 @ 75 lbs

Performance

7 rounds = 11:01

5 pike pushups

6 pullups

11 weighted situps @ 15 lbs

Sliced Steak Tagliata

With sweet potatoes, green beans, and tomato vinaigrette.

February 25 Workout

With a partner (relay style) = 4:44

400m run

200m run

100m run

Rest 2 min

2 rounds = 72, 71

Tabata row (40, 38)

Tabata burpees (32, 33)

Rest 5 min

Assault sprint intervals for total cals = 46

5 sets:

:30 sprint

2:30 rest

Pineapple Pork Chops

With sugar snap peas and jasmine rice.

Soy-Marinated Steak

With peanut satay sauce and crispy broccoli.

Open 18.1 Scaled

20 min AMRAP = 7 + 11 (235 reps)

8 hanging knee raises

10 dumbbell hang clean and jerks @ 35 lbs

14 cal row

Judged by Ruth N.

February 20 Workout

Strength

EMOM for 10 min:

2 clean and jerk @ 65%-75%  = 85 lbs

2 @ 85 lbs

2 @ 85 lbs

2 @ 85 lbs

2 @ 85 lbs

2 @ 85 lbs

Performance

3 min AMRAP = 2 + 3

7 pullups

3 wallwalks

Rest 1:00

3 min AMRAP = 2 + 3

7 hang power cleans @ 95 lbs

30 single unders

Rest 1:00

3 min AMRAP = 1 + 15

10 cal assault

10 double kettlebell deadlift @ 70 lbs

February 17 Workout

Fitness

For time = 30:00

50 cal assault

100 kettlebell swings @ 53 lbs

100 situps

18 cal row

*Every 2:00, you must complete 10 burpees (this was modified to :45 of burpees) before continuing.

Hit the timecap.  Was 18 cals in the final row of 50.

February 13 Workout

Strength

Press complex, 4 sets building = 85 lbs

2 strict press + 3 push press

4 @ 70 lbs

4 @ 75 lbs

4 @ 80 lbs

4 @ 85 lbs

Performance

12 min AMRAP = 3 + 25

5 chest to bar pullups

10 deadlifts @ 135 lbs

15 wallballs @ 16 lbs

Open 13.1 Scaled

Performance

17 min AMRep = 120

40 burpees

30 cleans @ 85 lbs

30 burpees

30 cleans @ 85 lbs

20 burpees

30 cleans @ 85 lbs

10 burpees

February 10 Workout

Fitness

5 rounds for reps = 8-8-8-8-9

20 cal row

10 v-ups

2 rope walks

AMRep dumbbell floor press @ 35 lbs

Rest 1:30 - 2:00 between rounds

Southwestern Stuffed Peppers

With ground beef, quinoa, and monterey jack cheese.

Balsamic Fig Chicken

With sweet potatoes and mixed greens.

Moo Shu Pork Tacos

With stir-fried veggies and hoisin mayo.

Cherry-Drizzled Pork Chops

With tomato couscous salad.

February 6 Workout

Row intervals = 15-15-14

2 min @ 60-70% (building)

1 min rest

2 min @ 70-80% (building)

2 min rest

1 min max effort (cals)

2 min rest

1 min max effort (cals)

2 min rest 

1 min max effort (cals)

Assault intervals = 15-13-12

2 min @ 60-70% (building)

1 min rest

2 min @ 70-80% (building)

2 min rest

1 min max effort (cals)

2 min rest

1 min max effort (cals)

2 min rest

1 min max effort (cals)

For total time = 6:24

400m run

Rest 2 min

400m run

Sweet-As-Honey Chicken

With snow peas over Jasmine rice.

February 4 Workout

Rowing EMOM Pyramid = 116 cals

Rest 3 min

Assault EMOM Pyramid = 67 cals

Rest 5 min

Run 1 mile = 11:36

February 3 Workout

Fitness

3 rounds = 70

1:00 row cals

1:00 slamballs @ 20 lbs

1:00 pike pushups

1:00 toes to bar

1:00 single arm dumbbell snatch alternating @ 35 lbs

Rest 2:00 between rounds

Game-Day Beef Chili

With cannellini beans, poblano pepper, and cheddar cheese.

January 30 Workout

Strength

Bench press = 105 lbs

4 @ 75 lbs

4 @ 85 lbs

4 @ 95 lbs

4 @ 105 lbs

Fitness

5 rounds = 11:57

3 rope walks

12 weighted situps @ 20 lbs

15 kettlebell sumo deadlift high pulls @ 62 lbs

Sliced Steak Tagliata

With sweet potato wedges and warm tomatoes in vinaigrette.

Coach Vince

Performance

20 min AMRAP = 3

1 round = 

3 rounds:

2 dumbbell snatches per arm @ 35 lbs

4 toes to bar

6 bar-facing burpees over bar

-then-

20 cal row

January 27 Workout

Fitness

3 rounds = 34:35

1200m run together

150 medball situps @ 16 lbs

150 step ups @ 16"

75 cal assault

150 kettlebell swings @ 44 lbs

Partnered with Mike Ford.

Supposed to be four rounds

Steak and Potatoes with Sass

Drizzled in a cranberry balsamic sauce with tangy cabbage.

Orange and Cashew Chicken Stir-Fry

With bell pepper and Jasmine rice.

Pork and Noodle Soup Bowls

With kale and ginger.

Sizzling Southwestern Chicken

With a sweet potato, bell pepper, and feta jumble.

Maple-Glazed Duck

With blood orange salad and rosemary fingerling potatoes.

Honey Sriracha Chicken Legs

With basmati rice and green beans.

Sweet and Sour Pork

With bell peppers and jasmine rice.

Adobo Loco Steak

With a poblano, corn, and crispy potato hash.

MLK Tribute

Performance

For time = 14:30

1,000m run

150' bear crawl

19 weighted situps @ 20 lbs

29 kettlebell swings @ 53 lbs

4 strict pullups

19 weighted situps @ 20 lbs

68 airsquats

January 20 Workout

Performance

20 min AMRAP = 7

5 chest to bar pullups

10 deadlifts @ 125 lbs

15 box jumps @ 24"

Partner 1 works on AMRAP while Partner 2 does a 100m suitcase carry (@ 44 lbs) (switch hands at 50m).  When Partner 2 comes back from carry they begin working on the AMRAP where Partner 1 left off while Partner 1 does a carry.  They continue trading off in this way.  Score is total number of rounds and rels completed of the AMRAP.

Partnered with Peter U and Mike F.

Sugar and Spice Pork Chops

With roasted carrots and parsnips.

Meatloaf Balsamico

With sweet potato mash and green beans.

Figgy Balsamic Pork

With roasted green beans and rosemary potatoes.

Pork Wonton Money Bags

Plus grapefruit sparkling cider cocktails with ginger syrup (not shown).

Winner Winner Chicken Orzo Dinner

With cheesy roasted zucchini and tomato.

Cherry-Drizzled Pork Chops

With tomato couscous salad.

Dec 24 Workout

Performance

3 rounds = 21:12

200' bear crawl

200' walking lunges

10 dumbbell shoulder to overhead @ 30 lbs

Supposed to be 100' bear crawls and walking lunges but I did it wrong.

Turkey Chiles Rellenos

With poblano peppers and chipotle sauce.

Adobo Glazed Chicken

With garlic rice and green beans.

Moo Shu Pork Tacos

With stir-fried veggies and hoisin mayo.

Creamy Dill Chicken

With roasted potatoes and green beans.

Saucy Thyme Steak

With sweet potatoes and green beans amandine.

Dec 12 Workout

Strength

Shoulder press = 75 lbs

5 @ 75 lbs

5 @ 75 lbs

5 @ 75 lbs

Push press = 95 lbs

3 @ 95 lbs

3 @ 95 lbs

3 @ 95 lbs

Performance

10 min AMRAP = 3 + 17

3 strict pullups

21 kettlebell swings @ 53 lbs

15 box jump overs @ 24"

:20 plank hold

Dec 10 Workout

Endurance

8 min AMRAP Ladder = 3 + 1

5 cal row

5 airsquats

5 situps

Add 5 reps per movement each round

8 min AMRAP = 4 + 1

8 cal assault

8 burpees

For time = 7:11

400m run

40 single unders

200m run

30 single unders

100m run

20 single unders

Dec 9 Workout

Performance

20 min AMRAP = 4+ 13

21 cal row

15 situps

9 shoulder to overhead @ 75 lbs

50 single unders

Dec 5 Workout

Strength

Rear rack barbell walking lunges x 12 steps, building = 55

12 @ 45 lbs

12 @ 55 lbs

12 @ 55 lbs

Rest :30

Negative pullups x 5

Rest 1:00

Performance

4 rounds = 30-26-24-21

:30 toes to bar

Rest :30

:30 pushups

Rest :30

:30 front squats @ 75 lbs

Rest :30 between rounds

Meatloaf Balsamico

With sweet potato mash and green beans.