cody, josh
warm up cody style.
cody/josh
3x10 dead lift @ 135/115
3x8 @ 155/135
3x6 @ 185/165
4x3 @ 205/185
+4 broad jumps
pullup ladder 1-6
2 rounds
gary/brad
warm up 10:00
x20 squat
x5 wall squat
2 rounds
3x10 back squat @ 115/45
3x8 @ 135/65
3x5 @ 140/75
3x2 @ 145/95
+2 broad jumps
matt:
row 10:00
x10 squat
x10 lunges
x5 shoulder dislocates
3 rounds
3x10 dead lift @ 95
3x8 @ 135
3x5 @ 165
3x2 @ 185
+2 broad jumps
matt, brad, gary
1-6 pullup ladder
3 rounds
melissa, ellen
row/ride 10:00
1 lap lunges
x10 squat
x5 jump squat
x5 wall squat
3 rounds
:30/:30 mtn climbers
6 rounds
melissa: 48, 51, 53, 54, 53, 64
ellen: 50, 52, 54, 54, 53, 56
row :60
ball hold (rack position) :40
rest:60
5 rounds
melissa: 227, 239, 234, 229, 226
ellen: 255, 253, 242, 246, 236
nick, pcme
row 10:00
x20 squat
x10 jump squat
bench press @ 115/135
pullups
kb swings @ 53/73
goblet squats @ 53/73
box jumps @ 30''/36''
17:20/19:28
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