Tues, Jan 4

Warm-Up

Row 750m

then

2 rounds of

15 Good Mornings (w/ PVC)

15 Abmat Situps

15 Pullups

Strength

Use 12 minutes to find your Deadlift 1RM

WOD

Alternating Tabata of

-Deadlift (use 60% of 1RM or 225/155 whichever is lower)

-Burpees

(This WOD is 8 minutes long where each minute is 20 seconds of DLs, 10 seconds rest, 20 seconds of burpees, 10 seconds rest)

---Rest exactly 10 minutes---

Run 1 mile for time. One Mile is Fence-to-gate-to-fence four times.

Post lowest tabata round for both DLs and burpees (i.e. 5/5) & mile time

 

RESULT  = 6/6 at 125#  w/  8:33 1-mile run ---- my 1RM DL is 205#, but last night after fighting trying to get the correct form I wore myself out & stopped at 185#.

185# DL w/ Clinton & Kathle trying to tell me to get my butt down more, instead of pulling with my back -- it's heavier that way!