Weightlifting Program Posted in the Red Room:
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SWOD
Stone 2 Shoulder-4(T) @AHAP
1 Arm Dumbbell Cluster-5L/5R @ AHAP
Weighted Wide Arm Pull Up-12 to SM
x4-6 Rounds:
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Conditioning:
200M Run
Swings(A)-21(70#-M/53#-W)
Goblet Squat-15
C2B Pull Up-9
x5 Rounds AFAP:
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Rowing:
Romw 1,600M
Wall Ball-150(20#-M/14#-W-10ft)
AFAP: For Time:
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Rowing: Angelica: 19:30 RX, Lori: 21:25 RX, Tanner: 16:44 RX.
ReplyDeleteRowing Team: Rusty & Ricky C. Row 1,600M each, 300 Wall Ball(150 each alternating) @30# WB Time: 20:18
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