800 meter run, then 3 rounds not for time:
10 Feet elevated ring rows
8 Good mornings with empty barbell
6 One leg hip thrusts (each leg, hold other leg straight out, squeeze glutes hard)
1 minute bird dog hold, switching sides every 15 seconds
Workout of the Day
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Please don’t leave after thoroughly rolling your back out on a PVC roller. If you are someone who has a back that has a tendency to tighten up on you, expect to do something other than deadlifts.
Post your scores to.