Friday – 050616

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Rob O completes yesterday’s complex at 195 lbs.

Warm-up/Injury Prevention
3 rounds NOT for time:
30 second run in jump rope
8 Reverse grip bent over rows with a 1 second pause at the top (these should hurt)
8 I’s, Y’s, and T’s (Y’s and T’s with thumbs out, like last week)
1 minute bird dog hold switching every 15 seconds

Workout of the Day
For time:
80 Push-ups
800 meter run
60 Calories on the rower
600 meter run
40 Deadlifts (245/173)
400 meter run
20 Muscle-ups
200 meter run

Post your scores to the Whiteboard.

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