1 Round Standard Warm-Up
then
Group Warm-Up (starts at 7:05)
then
Strength: Deadlift
then
3 Rounds:
AMRAP in 4 Minutes:
- 400m Run
- AMRAP Dips, Sit-Ups, or Burpees
- 2 Minute Rest
Each round will start with a 400m run. When you get back from the run you will do as many reps as possible of either dips (box, ring, or bar), ab-mat sit-ups, or burpees. You will do one round with each movement, but can do it in whatever order you'd like. Your score for the workout will be your total combined reps of dips, sit-ups, and burpees.
9:06 mile
ReplyDelete8 @ 180#
126 (sub ring rows)
8:56 mile
ReplyDelete5 @ 160#
128
4:16 800 meters
ReplyDelete5@ 115#
120 (sub box dips)
Didn't finish the mile due to some minor distractions. Though I was ahead of everyone except for the jungle boys when i got stopped by the deputy at about 1500m.
ReplyDeleteDidn't finish the deadlift due to more distractions (another deputy). My last set was 5@315#
Got 113 on the workout. Saving the burpees for last didn't work out so well.