strength day

the rule was that the keg could not touch the floor, but was intended to be held in the "rack position." on the last round steve's back was toast, so he decided that holding it over head was more appropriate.

steve.

dustin:

row 10:00

x20 squat

x5 goblet squat @ 25#

2 rounds

x10 back squat @ 65#

x9 @ 75#

x8 @ 85

x7 @ 95

x6 @ 105

x5 @ 115

x4 @ 125

x3 @ 135

x2 @ 145

x1 @ 155

x1 @ 175

x1 @ 195

x1 @ 205

then:

4x4 @ 135 resting :90 between efforts

pullup ladder 1-5

2 rounds

steve, john:

row 10:00

3x10 manmakers @ 15#

p1:

30 whip smash (faster paced)

30 calories airdyne

p2: keg hold (because john "thought about his diet this weekend."

3 rounds

x15 heavy kb swings

300 meter row

2:00 rest

3 rounds