Happy Birthday, Rob!
LEVEL ONE
EMOM for 15 minutes
1st minute: 5 Deadlifts *AHAP
2nd minute: 15 Hollow Rock F+B=1
3rd minute: :20 L- Sit
+
5 Sets
15/12 Calories on Assault Bike
7 Hang Power Snatches 75#/55#
3 Burpees Over Bar
– Rest 1 minute –
Post load and time minus 4 minutes.
LEVEL TWO
Bench Press – Build to Heavy Single
+
T-Bar Row (Use Landmine) 8,8,8,8,8 *AHAP
Post loads.
OLD SCHOOL
5 Rounds
350m Row
30 Squats
30 Sit Ups
30 Russian KB Swings 53#/35#
Post time.
5:15am
L1
Rachael 135#/8:52 Rx
Joslyn 195#/14:57
Derek 325#/8:27 Rx
Newman 255#/7:52 Rx
OS
Rob 14:13 Rx GHD 70#
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9:00am
L1
Diana 135#/13:32 Rx
Steph 175#/9:01 Rx
Kris 165#/11:06 Rx
OS
Nicole 31:34 Rx
Tim S. 29:00
Mark B. 31:35 Rx
Sonya 36:14 Rx
Barb 35:38
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PM Classes
L1
Caroline 185#/11:35 Rx
Shane 245#/14:27 Rx
Tyler — / 5:59Rx
Sean 325.25 Rx/4:56 Rx
L2
Jake 265#/120#
Jeff 245#PR!!!
Tim 205#
Tyler 285# PR!!!
Andy 265#/120#
Jimmy 255#/70#
OS
Trapp 23:26 Rx
Jason 37:40 Rx
Luisa 28:18 Rx 53#RKBS 25# Squat
Kayla 23:58 Rx
Sloane 24:15 Rx
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