Wednesday, 12 July 17

1. Warm Up - 10 Minutes

2. Metcon: 25 Minutes

Part #1 In a 5:00 Window: 600 Meter Run Time Remaining, AMRAP: 12 Deadlifts (185/135)

12 Barbell-Facing Burpees Rest 5:00

Part #2 In a 5:00 Window: 400 Meter Run Time Remaining, AMRAP: 9 Deadlifts (225/155)

9 Barbell-Facing Burpees Rest 5:00

Part #3 In a 5:00 Window: 200 Meter Run Time Remaining, AMRAP: 6 Deadlifts (275/185)

6 Barbell-Facing Burpees

3. Midline: EMOM x 9 (3 Rounds)

Minute 1 - 15 Weighted Sit-Ups (10# Plate)

Minute 2 – 15 Pausing Hip Extensions (Pause at Top) Minute 3 - 15 Banded Good Mornings