****Keep an eye on this blog and the FB page in case of any class cancellations due to weather.
For the metcon, the emphasis is on FULL recovery. Each effort should take about the same amount of time. Choose a deadlift weight that is heavy, but one that you can string all five reps. Don’t round your back just to go faster!
Strength
Take 20 Minute to find your 2RM Bench Press
Conditioning
5 intervals with full recovery
5 deadlifts, 255/175#
suicide sprint
Hi guys! 6 am is still on! See you there!
Amanda 110 / RX
Britt 95 / RX
Rachael 105 / 145
Trish 65 / 85
Danielle 80 / 115
Dawn 80 / 145
Panos 225 / 175
O 315 / RX
Dustin 265 / RX (4 rounds)
Molly shoulder press 25# DB / 115
Jeff 130 / 125
Brian 185 / 225
PH 215 / RX
Juliet 85 / 75
Joe did work
Sizzle 155 / 175
Gabe 175 / RX
Robin 85 / 155
Russ 205 / 225
Grant 245 / RX
Ben 185 / 185
Lloyd 275 / RX
John D 185 / RX
Stacey 55
Drew 185 / 185
P 235 / RX
Heather 110 / 175
Frank 175 / 225
Pavan 200 PR / 185
Courtney 100 PR / 125
Molly 70 / 65
Charm 45 / 65
Greg 135 / 205 (4 rounds)
Meg 75 / 125
Eric 315 PR / RX
Edgar 135 / 135
Mike D 275 / RX
Matt S 150 / 165
Dave 225 / RX
Dinger 145 / 185
Thanks to Ben for dropping in to 5:30 class!
Great work today by all athletes!