Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus

Thursday, January 5, 2012

jan 3 2012

as a team amrap 20 min:
400 m run
21 unbroken deadlifts 155 lb

one member performs 21 reps while the other runs then switch. member performing deadlifts has the amount of time that it takes the other member to run, if lifts become unbroken must start back at one, if team member does not complete 21 lifts then count a penalty to be completed at end of wod. 1 penalty = 50 burpees

post wod:
5 rounds
1 min max double unders
1 min max ghd back extensions
1 min max two arm bent over row db 40 lb
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1 comment:

  1. ham-on-it with cheeseJanuary 5, 2012 at 8:06 AM

    did this with wife runs on treadmill at 2% grade, wife used 75 lb. we completed 6 rounds, no penalties. post wod was fun as well.

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