Last night about 20 people from the gym went out to Bennigan’s where Kevin from the gym was playing with his band. Stayed out way too late so didn’t make it to the 9am class this morning like I planned. I did get in a garage WOD though.
Warm-up
Tabata Mash-up
- Butt Kicks
- High Knees
WOD
3 Rounds
- 20 Lunges (50# DBs)
- 10 Burpee Deadlifts (50# DBs)
- 20 Kroc Rows (50# DB, 10 each arm)
The plan was to do 20 burpee deadlifts each round, but after the first 3 I knew that wasn’t going to happen after the lunges so I knocked it down to 10. Around 90 degrees today and this one was brutal. Finished in 11:34.
Finisher
5 Rounds
- 10 Ring Rows
- 10 Leg Raises
This was for quality, not for time. The leg raises were done on my pull-up/dip stand thing where you hold yourself up by your forearms being on pads and holding some handles. Nice way to finish off.
Now I’m off to Columbus, OH for the Level 1 Certification at Rogue Headquaters. I’m so excited there are not words to express it.
Nick Momrik's Fitness Logs 