please marathon come sooner...
josh
cody/josh
cody/josh
row 10:00
x10 squat
x5 wall squat
x7 shoulder dislocates
3 rounds
2x10 @ 135/75
1x7 @ 185/115
1x4 @ 225/155
1x2 @ 245/155
1x1 @ 265/185
6x3 w/:90 rest
@ 205/135
:30/:30 ride
5 rounds
105 calories/139 calories
ryan/jake
row/ride 10:00
p1 wall sit
p2 30 yards lunges
5 rounds
wall ball 12'
@ 12#/8#
1-10-1
15# farmer carry step up @ 20"
1-10-1
:20/:40 row 7 rounds
1:28-1:31/1:26-1:36
gary
row 10:00
x10 squat
x5 wall squat
x5 shoulder dislocates
3 rounds
3x10 front squat @ 45#
1x10 @ 75#
1x6 @ 95#
1x3 @ 115#
1x1 @ 135#
x5 thrusters @ 75#
x10 pullups
:90 rest
6 rounds
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