In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.
3 comments:
Thruster workout 9:35
before breakfast and after 3 days of barely eating. (bad news week)
Run 1600 meters 6:34 ran around block 2x
Deadlift workout 8:45
really felt this in my hip took it easy.
Total 24:14
CF games 156 finish.
Oh yeah, new pull-up standards really messed with my time on first work out.
AM @ Y w/kids
50/50=push/sits
T's & Pulls = good ones
Deads - afternoon
5x10=100lbs
5x5-burbs (not good)
late afternoon run
3 miles
did the hills by the HS
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