Wednesday – 101514

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Alana was in a pretty good mood even on the Assault Bike after SMASHING her old deadlift PR on Monday.  Alana ended the day deadlifting 353 lbs!

Skill/Strength
Smash psoas muscle with kettlebell, then
3 rounds for quality:
2 Legless rope climbs
10 Strict ring dips (use weight if possible)
10 Pause pistols (5 each leg, pause in the bottom for 3 seconds)

Workout of the Day
EMOM for 20 minutes:
Every odd minute, row 10/8 calories
Every even minute, AMRAP burpees

Pace this so you NEVER fail to get all the calories in that minute. Score is total burpees.

Post your scores to the Whiteboard.

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