Thank you everyone for a wonderful welcome back!!
A. Five sets:
Strict Dumbbell Press 10-12 reps
Bent over row 10-12 reps (barbell)
B. EMOM x 10 minutes:
Min1: Max Devils Press
Min 2: 30 second plank
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WOD: Saturday
Partner Workout: Partner A/Partner BFor max load lifted:0-1:30A. Run 360mB. Deadlift1:30-3:00A. DeadliftB. Run 360m3:00-4:00 Rest 4:00-5:30A. Run 360mB. Hang Cleans5:30-7:00A. Hang CleansB. Run 360m7:00-8:00 Rest 8:00-9:30A. Run 360mB. Shoulder to Overhead9:30-11:00A. Shoulder to OverheadB. Run 360m11:00-12:00 Rest 12:00-13:30A. Run 360mB. Hang Cleans13:30-15:00A. Hang CleansB. Run 360m15:00-16:00 Rest 16:00-17:30A. Run 360mB. Deadlift17:30-19:00A. DeadliftB. Run 360m19:00-20:00 Rest *One barbell/one load to be maintained across all movements. Score total load= reps x kg Photo: One of the three Stooges. Want to see the action. Head down to Mountain Creek State school for the Fittest 3.