Not enough time to write. Spent the day learning from, and hanging out with Coach Pendlay and the MDUSA team. It was a pleasure hanging out with you gentlemen (and Jessica), thanks for a great day.
Some of you may recognize the young man in the center of this pic…
If you aren’t familiar with him, his name is Jon North. He is one of the best lifters in America, he has a website called The Attitude Nation (go buy some of his gear), and he can perform miracles with barbells. See below:
Jon North – 140kg Snatch Deadlift + Hover Snatch:
http://vimeo.com/58946734
Jay Rhodes – 230# 3-Pos Snatch:
WOD 130205:
BB Gymnastics
1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec.
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO
Strength
HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes.
*Front Squats will appear here every other week for this cycle (but obviously not today).
Conditioning
2 min Max Distance HS Walk
-then (no rest)-
3 rounds for total reps of:
1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Row for Distance
Rest :30
-then-
2 min Max Distance HS Walk
The Outlaw Way 
EA!
BBG:
1: 100, 110, 115, 115, 117.5, 120(fail hi-hang), 120kg(fail hi-hang)
2a: 120kg
2b: 90, 2x 87.5kg
HBBS: 130, 140kg
2a=2b
2b=2a…
Salute
BBG
1) 185, 195, 205, 215, 225, 235, 245
2a) 185
2b) 225, 205, 205
Strength- 285, 325
Cond- Subbed MU’s for HS walk
11
28,28,25= 81
12,12,13= 37
527, 536, 543= 1606
6
BBG:
1) 80-85-90-95-100(M)-100(M)-90Kg
2a) 80Kg
2b) 80-90(4)-85
Strength:
1) 110Kg
2) 125KG
Cond:
58 feet
1) 17-13-33
2) 19-14-35
3) 22-15-36
44 feet
MFS:
555
Bbg –
1) 245
2a) 205
2b) 225
Str –
1) 400
Cnd –
112 feet
Kbs 26 – 23 – 23
Bbj 18 – 15 – 15
Row 600 – 570 – 550
110 feet
BBG:
1) 185#
2a) 155#
2b) 165#
Strength:
210# & 240#
Conditioning:
– Didn’t measure HS walks
KBS – 20, 15, 15
BBJ – 10, 12, 12
Row – 470, 520, 527
– Didn’t measure again
MFS – 3/4/3
BBG:
1)205-210-215-225-230-235-235 failed jerk
2a)185
2b)195
No St (tendonitis)
Cond:
75 ft
KBS 27-22-24
BBJ 15-17-17
Row 550-530-540
50 ft
Bbg:
1) 85kg
2a) 70kg
2b) 100kg
Strenght:
3×5 105kg , 3×3 120kg
Cond: didnt do hs walk
Kbs: 23, 20, 17
Burpee boxjump: 12, 12, 12
Row: 442, 464, 527
cond-
handstand walk #1- approx 175 FT (dive-bomber style)
kbs- 30,23,23
bbj 32 inches- 18,15,15
row- 520,512,512 (fuck you rowing)
handstand walk #2- approx 120 FT (started about 30 seconds in because I’m a pussy)
Legs still won’t work and I’m feeling like I’m breathing through a straw. Keep em coming.
cleans 175 (no fails)
push press 3×5/185
pendlay row 3×5/205
hbbs (385+) 3×5/275 3×3/315
metcon
practiced hs on wall
kbs 25+20+17=52
burpee bj 10+11+10=31
row 560+540+540=1640
practice hs on wall
mfs
3/7/3 fighting off a cold i caught over the weekend
HBBS off 260
Cond
50 feet?
27 – 23 – 21
14 – 13 – 13
37 – 31 – 33 (cals oops)
50 feet?
HS walk was mainly practice though I got some good 10-15′ sets in.
BBG
1) 155, 175,185, 200, 225*3
2a) 185, 195, 205
2b) 225
Strength
260, 300
Conditioning
No time, will make it up
MFS
4/4/7
BBG
1) 3 pos Clean + 1 Jerk 60-70-80-85-90-90-90
2) 70/70
80/80
80/90
Strength
HBBS 3×5@105 KG
3×3@120 KG
Metcon
HSW 10m
KBS (24kg) 28/22/22
Burpees box jump 15/14/13
Row 516m/512m/520m
HSW 12m
BBG
3 Pos Clean – 95, 115, 125, 135×4
1 set of 5 PP @ 135#
no time to finish PP or P. Rows now, will have to do later.
Strength:
3×5 HBBS @ 185
Conditioning:
HSW 50′
KBS 22/23/22
BBJ 14/14/14
Row 499/480/480
HSW 70′
Bbg-
1) 185, 185, 195, 205, 205, 215, 215
2a) 165, 170, 170
2b) 225, 225, 235
Str-
Based off 335# felt light.. (previous PR was 355# but only got 335# on date provided)
Cond-
64 feet
22/17/15= 54 kbs
17/15/14= 46 burpee box jump
567/546/524= 1637 meters
66 feet
bbg
1)185-245
2a)185, 205, 225f(3)
2b)225 across
str
off 350
cond
not far
24, 21, 22
12,11, 11
550, 542, 559
as far as i could kick up and jack bauer style tuck n roll
1) 225,225,235,245,255,265
2a)205,225,245for 4
2b)205,225,245
Strength
70% 285lb
80% 325lb
Conditioning:
120ft
Kbswing 28-24-20
Burpeeboxjump 20-16-17
Row for distance 569,569,560
75ft
http://www.coachseye.com/59bO video of 265 three position c&j
That is sick brotha
BBG
1) 60-70-75-80-80-80-80kg
2)a) 55/65/70
2)b) 60/70/75
Strength
3×5 @91kg
3×3 @104kg
Conditioning
HSW 10m
KBS 20/22/19
BBJ 18/16/16
DU no count.
HSW 5m
115,120,125,130x2sets, 135x2sets #’s
1a.110,115 (ugly so went down last set),105
1b. 125
hbbs @145 &165
Cond. rx
36′
21/19/18
17/15/16
467/458/458
30′
2a) 95#
2b) 105#
HBBS off 225#
cond
34′
16, 15,15
10, 13, 12
21, 21, 21 oops cal
40′
Slam Bars, Kill PRs!
1) 225 x 6, 275(dumb)
2a) 205
2b) 275
HBBS off 395
Conditioning
120′
25, 21, 21
15, 14, 14
568m, 560m, 572m
90′
BB Gym:
1) 145, 155×3, 165×3
2a) 135, 140, 135
2b) 100, 105, 110
Strength:
185, 215
No conditioning.
135, 155,165, 185, 185, 195, 205
PP 135, 155, 185
Rows 135, 165, 175
HBBS based off 315 legs still very sore. Dropped weight down to 135 for rehab high reps
M/F/S
1/4/8(legs only)
BBG:
1) 103×2, 113, 118, 123, 128(failed high), 118
2a) 93, 103, 113
2b) 123
Strength:
175, 200
Conditioning:
60′
25, 23, 18
15, 17, 18
461, 438, 462
42′
Still raped from Saturday haha
3 pos. cleans: 165,165,185,205,215(jerk fail), 225(Hang PR, missed the 3rd position)
Press: 165,185,190
Pendlay: 245,245,275
HBBS: 245, 275
Conditioning:
45ft hand stand walk
Round 1: 21kbs, 13bbj, 481m
Round 2: 19kbs, 12bbj, 523m
Round 3: 19kbs, 12bbj, 495m
70ft hand stand walk
BBG
1) 125-130-130-135-135-140-140#
2a) 115-115-120
2b) 120-120-120
HBBS
157.5-180
Conditioning
48 ft
KBS 24-20-17
BBJ 15-14-13
Row 480-465-448
24 ft
1) #185
2a) #135
2b) #185
HBBS- #255, #290
40′
kbs- 27,15,14
Box- 16,13,15
Row- 532, 513, 488
33′
BBG
1) 100kg
2a)90kg
2b)100kg
HBBS
140kg, 160kg
Cond
6m
27, 22, 20
14, 12, 12
560, 510, 505
10m
bbg
1) 105, 115, 125, 135, 140, 145, 155 failed on jerk
2a) 115, 125, 130
2b) 105×3
strength (based off 230)
160, 185
cond
subbed shoulder touches for hs walks
kb swings- 17, 14, 13
burpee box jumps- 14, 15, 15
row- 473, 478, 478
Weightlifting
1) 185x6x1, 205x1x1
2a) 185x3x5
2b) 205x3x5
Strength
HBBS
240x3x5 (70%)
275x3x3 (80%)
Conditioning
LOL
31, 10, 520m
31, 12, 536m
30, 11, 528m
LOL
M/F/S
3/4/5
BBGym:
1) 2×165, 170, 175, 180, 185, 190(failed jerk)
2a) 150, 155, 165(4)
2b) 2×155, 160
Strength:
1) Based off 300
Conditioning:
*50#Kb/2min AirDyne for cals
2min ME ring dips: 30
37, 16, 42c
32, 16, 36c
38,15, 37c
2min ME ring dips: 25
M/F/S
2/3/3
BBG
1) 225
2a)185x 2 , 195
B) 225×3
Strength off 400.
280
320
Cond.
110 ft
27,28,26
21,18,18
551,537,528
90 ft I think
BBG
1- 110kg for all missed jerks on set 4,5 and 6
2a- 85kg for all
2b- 105kg for all
Strength
Based of 180kg but on sets of 5 done +10kg without realizing and first set of 3 +10kg then I realized why I felt way heavier then it should have lol.
Conditioning
HS walk- 25m and 25m
KBS- 30,30,25
BBJ- 15,15,15
Row- 581,564,562
Bbg –
1) 215,215,225,225,230,235,240
2a) 185,195,205
2b) 255
Str –
1) 385
Cnd –
80 Shoulder touches
Kbs 25 – 20 – 20
Bbj 15 – 14 – 13
Row 540 – 520 – 520
70 Shoulder touches
bbg:
1) 185
2a) 185
2b) 205
squats off of 315
conditioning:
60′?
kbs 22
bbj ?
row 570
60′?
only did 1 round
1) 185-265
2a) 225
2b) 225
BBG:
1. 115#
2a. 105#
2b. 95#
Strength:
Off 200# no fails
Cond:
Practiced and did shoulder touches for 2 mins because I was only getting about 5ft.
Kbs 30-20-15 (last round a kid hit me with a basketball, he almost got hit with a 24kg kettle bell! Lol)
Burpees 16-15-14
Row 423-448-465
Practice/ shoulder touches
BBG.
1) 185,185,185,205 Throughout (Did these all power because that’s what I suck at)
2a) 175,185,200 PR
2b) 205
Strength.
Just did the 3×5 My hip still isn’t fully recovered
Conditioning.
180ft.
KB Swings 20,21,20 (There was a sharp point digging in my skin during the swings.)
BBJ 19,15,14
Row Nope
125ft.
BB Gymnastics
1) 113, 118 (forgot jerks… oops!)
2a) 3X5 Push Press – 95, 105, 110
2b) 3X5 Pendlay Rows – 93, 103, 103
Strength
HBBS based off 240, focus on getting LOW.
.
Conditioning
Yeah! HS Walks are my favorite thing!
130 ft (approx. 90 ft unbroken)
KBS 25, 23, 21
Burpee Box Jumps 12,12,12
Row for Distance 147, 173, 168
105 ft.
I want 447, 473, and 468, oops. Guse that happens when the three year old is doing my typing for my. 🙂
BBG:
1) Mid-Hang Power Cleans w/o Jerk @ 225
2a) 150, 160, 170; left shoulder didn’t bother me, as much.
2b) 215
Strength:
70% @ 330, 80% @ 375
Cond:
Didn’t measure HS Walks
KBS – 25, 25, 25
BBJ – 14, 17, 17
Row – 530, 509, 518
Didn’t measure HS Walks
1/2/2
Bb gymnastics
1)165,185,185,200,210f,205,215fjerk
2a)165,180,175
2b)175,180,180
Strength
230,260#
Conditioning
75ft
25,22,21
16,10,13
546,478,528
45ft
5/5/5
7*1 3 position clean + jerk
all at 245
3*5 push press 225
3*5 pendalay row 245
Back squats off of 480
Conditioning
handstand practice
kb swing 30/26/21
Burpee bj 16/15/12
Row 578/545/527
1) 225# across
2a)185,195,200
2b) 225,245,255
Cond:
HSW
•practiced (need to learn)
KBS
•17,23,20
BBJ
•14,15,13
Row
•600,554,520m
HSW
•practiced
Need to learn how to HSW.
Strength
•220,250# (have to keep it on the lighter side. My back is not fully healed)
Strength
225 & 255
Conditioning
3rounds
1:00 ME KBS 32kg. 20,18,18 = 56
Rest:30
1:30 ME Burpee box jumps 30″ 12,10,10= 32
Rest:30
2:00 ME Row Distance 577,561,673= 1711m
Rest:30
BBG:
1.) 205, 205, 205, 205, 215, 225(f on hh stuck @ bottom)
2a.) 175, 175, 185x3fx2
2b.) 145, 155, 165
Strength:
1.) 215, 215, 215, 245, 245, 245
Conditioning:
30′
24, 22, 22 = 68
15, 13, 13 = 41
554, 544, 535 = 1633
32′
Bb gymnastics
1) split jerked it all 205, 225, 225, 245, 245, 265, 285 (video below)
http://www.coachseye.com/tuaD
2a) 305
2b) 225
Strength – 325, 355
Cond
HS against wall 2 min
30-28-18
15-12-11
550-518-545
Same as above
5/2/7 (woke up in pain from my shoulder/neck tightening up overnight, spent most of morning trying to alleviate it) during the workout I felt solid
1) 185/205/205/225/225/235/245 (PR 3-Pos and PR hang)
2a) 185 across – weight was moderately difficult. still battling the shoulder issue, wanted to work hard but didn’t want to aggravate it.
2b) 185 across – same as above.
Strength
off 400, no fails
Conditioning
75′ HS walk
KBS – 31(PR)/25/24
BBJ – 17/18/14
Row – 524/533/531
68′ HS walk
M/27/5’7″/152
WOD 130205:
BB Gymnastics
1) 7X1
3 @ 115
3 @ 135
1 @ 155
2a) 3 x 5
3 @ 135
2b) 3X5
3 @ 205
Strength
HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80%
3 @ 155
3 @ 175
Conditioning
2 min Max Distance HS Walk
-then (no rest)-
80 ft.
3 rounds for total reps of:
1:00 ME KBS 32/24kg
9 @ 79#
12 @ 79#
14 @ 79#
1:30 ME Burpee Box Jumps 30/24″
13
13
12
2:00 ME Row for Distance
478
466
473
-then-
2 min Max Distance HS Walk
85 ft.
1) 225-225-235-235-245-245-255. All caught power, dealing with CTS and not bending my wrist back
2a) 225 for 3×5 rows
2b) 205-225-225 push press
Str) 295-340
no cond
whoops, rows should be 225-225-245
BBG
1) 225, 245/250 (failed hi hang on each)
2) 205
2b) 185
no time for squats 😦
Conditioning
KBS – 28-23-25
BBJ – 19-19-17
Subbed AD for Cals – 39-30-34
1) 135,135,135,155,155,185,185
2a) 185
2b) 155
Strength) off 335
Conditioning)
KBS – 19,15,15
BBJ – 9,7,8
Row – 497, 492, 527
1) 225-255 by 5lbs fail at 255.
Squats
245 & 275 done
Cond:
~120ft
25 26 27
14 15 15
Ran 400 each set.
~ 70ft
2/5/4
Felt slow.
BBG:
3 Postition: 185,205,225,235,255,265,275 (Didn’t jerk coming off back tweek don’t want to risk re-injuring:
Row- Did machine 3×8
Push Press- 225
Squat- Did all 6 sets at 70% because of back
335lb
Conditioning:
50 ft
KBS- 79
BBJ- 51
Row- 1606
Did handstand holds against wall last 2 minutes
Like a lot of folk, still feeling the effects of Saturday. Good Gawd.
185 cleans
175 push press
175 pendlay row
225, 255 back squat
HS hold
Kbs 22,20,21
BBJ. 15,13,14
Row- screwed this up. 506, 500, 506
HS hold
anyone seen any of sam dancer’s pr’s lately? dude did 405 back squat for 22 reps and has a 7:30 helen,c&j 395 and is approaching a 315 snatch. Its absolutely sickening.
Saw that this morning. Blown away. A 2:10 Fran too? Damn.
he’s got a hang power clean with 395… I’m scared to see this guy in competition, haha.
BBG
1) worked up to 255, missed from hi hang @ 265
2a) 195, 205, 215
2b) 215, 225×2
Strenf
70% – 275
80% – 310
Conditioning
HS Walk – 90′
KBS – 26, 21, 19
Burpee BJs – 15, 14, 12
Row – 613, 594, 570
HS Walk – 75′
3pos cl 145-145-155-155-165-165-165
Pp 125-135-145
Pr 115-125-135
Skipped those squats
Conditioning
144ft
KBs 25-27-27
Bbj 16-15-14
Rower didn’t work- airdyne .48 – airdyne .44
150ft
Def had some clock issues-probably got bonus rest.
Gym
1) 245
2a). 205
2b). 205
Str.
Off 400
No time for conditioning
Gym
1) 250, 255, 260, 265, 270 (F J), 270 (F HiH), 270
2a) 240
2b) 255
Str:
Off 385
Cond:
125ft
KBS – 21, 22, 20
BBJ – 14, 16, 15
Row – 535, 520, 552
88 ft
BBJ destroy me.
BBG 70 80 90 100 110 115 120kg no fails
2a 90 95 100kg
2b 100kgx3
bs off 400
conditioning
130 feetish
KB 27-27-27
BBJ 15 13 12
Row 554 555 550
80 feetish
1) 135, 135, 145, 145, 155 (missed high hang), 155, 165 (missed high hang)
2a) 135, 135, 135
2b) 135, 135, 135
HBBS: 180 & 205
No time for conditioning. Shoulders are toast today.
BBG
1) 1×133 – 6×138
2a) 113
2b) 133
Strength
HBBS
215 – 245
Cond
HS walk – actually got a couple steps for my first time! So like 1 ft
KBS – 20-16-14
Burpee box jumps – 15-18-14
Row – 487-443-424
HS walk – got a few steps again 🙂
Yadda yadda yadda…still sore from saturday…blah blah blah….
Sack up! I’ve been sore for four years.
BBG: 185-205-225-235-245-255-275
2A) 185-225-235
2B) 185-195-205
Strength: 335/385 No fails
Conditioning
Handstand walk 1: 157 Feet
KBS: 30-30-24
BBJ: 16-16-15
Row: 591-586-571
Handstand walk 2: 128 feet.
Felt good tonight
2/4/4
BB Gymnastics:
1) 95, 115, 125, 135, 145, 155, 165 (f on last position)
2a) 3X5 Push Press – 135
2b) 3X5 Pendlay Rows – 135
Strength:
HBBS (based off 130129)
3X5 @ 200
3X3 @ 225
Conditioning:
HS Walk – 27ft
KBS 32kg – 20, 17, 15
Burpee Box Jumps 30″ – 22, 18, 16
Row for Distance – 415m, 439m, 465m
HS Walk – 18ft
BBG
1) 125#
2a) 125#
Cond
HS walk – 150 ft
KBS – 20-18-15
Burpee box jumps – 15-16-15
Row – 423-413-410
HS walk – 175 ft
1) 143
2a) 115-120-120
3b) 133
HHBS: 175, 200
Cond:
HS walk: 50 ft
KBS: 24-20-20
BBJ: 13-13-13
Row: 500-475-476
HS walk: 30 ft
I wanted to punch the entire day in the dick. Fearful I wouldn’t get a chance to workout, but then I did. Dealt with some pilot back issues mid-conditioning, spent 9 hours in the blackhawk today so definitely hurting. Only drank 3 bottles of water total on the day because I can’t get out to go to the bathroom. But, all in all, the workout went better than I had hoped.
BBG:
1. 105-105-115-125-135-140-145(f)
2a. 115-115-125
2b. 125-115-115
Strength:
HBBS. 160-185
Conditioning:
HS Walk- 43′
KBS- 21-25-21
BBJ- 14-13-14
Row- 470-490-487
HS Walk- 35′
(felt shitty)
No BBG or Strength.. Resting a strained quad.
Conditioning:
120ft
20,17,16
15,13,11
411,400, 376
102ft
Total Reps: 1,289Rx
195,195,205,205,215,215f,215
205,195,185
165,165,165
Off 345 BS
didn’t count walk
21,17,14
10,7,8
563,531,463
Didn’t count walk
BBG:
1. 165, 185, 195, 200, 205 failed jerk, 205, 210
2a. 165-185 failed fifth, 185
2b. subbed clean pulls
Strength:
HBBS. Did yesterday
Conditioning:
HS Walk- 50′
KBS- 22-22-19
BBJ- 14-15-14
Row- 536-536-548
HS Walk- 60′
Finally got handstand walks today
BBG
1) 185, 205, 205, 215, 215, 220, 225 (fail last clean)
2a) 195, 200, 205
2b) 225×3
Strength
Based off 335
Conditioning
HS Walk #1 – 79ft
22/24/23
15/16/13
580/550/544
HS Walk #2 – 73ft
BBG
1. 185, 195, 205, 215, 225, 235
2a. 185, 190, 200 f 5th
2b. 225, 235, 235
Strength
280 and 320
Cond
No time
1) 90kg / 95 / 100 / 100 / 105 / 105 / 110
2) Subbed Bench Press and Ham Curls as back was feeling slightly sketchy
Bench Press 3×5 – 205# / 225 / 225
Ham Curls 3×6 – 110# / 120 / 125
3) 115kg and 130kg
4) Skipped HS walk also due to back, and subbed KB snatches @ 55# as that was the heaviest KB….oh and the rower screen is broken so had to count pulls…
Round 1: 26/21/55
Round 2: 24/18/52
Round 3: 23/18/65
29/m/5’11″/190
BBG
1) 95-115-135-155-185-205-225(failed at high hang)
2a) 135-155-175
2b) 165
Strength
255-290
Conditioning
no time
1) 115, 135, 145, 145, 155, 160
2a) 135
2b) 185
strength off of 195
conditioning
sub shoulder touches 9
kbs: 18,18,18
burpee box jump 12,12,11
subbed 10m shuttle run 27, 22,22
hand stand hold 1:10, 10sec rest 35 sec
BB Gymnastics
1) 60, 70, 75, 80, 85f, 85f. 70
2a) 60kg
2b) 65kg
Strength
3X5 @ 105kg (based off 140)
3X3 @ 115kg
Conditioning
sub 2 min ME double unders – 99
KBS 32/24kg – 15,16,16
Burpee Box Jumps 30/24″ – 12,12,13
Row for Distance – 540m, 540m, 550m
sub 2 min ME double unders – 110
BBG
3 pos- 105kg failed last 3 jerks
PP- 90kg
PRow- 95kg
Strength
HBBS- 112, 128kg
Cond
13m
26 – 27 – 25
17 – 15 – 14
594- 591- 581
17m
BBG
95, 105,115, 120,130,135 135,135
PP= 95,110,115
HBBS= 165, 185
CONDITIONING
Didnt measure HS walk Just went for 2 min
30,27,28
23,19,14
did airdyne for 2 min each round
1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) –
135#
2a) 3X5 Push Press –
135#
2b) 3X5 Pendlay Rows – 135#
HBBS (based off 130129):
3X5 @ 70%, 190#
3X3 @ 80%, 220#
BB Gymnastics
1) 3-Position Clean (low to high) + 1 Jerk: 205/205/210/210/215/215/215
2a) Push Press – 185
2b) Pendlay Rows – 225
Strength
HBBS: Based on 365, 255/295
Conditioning
80ft
rnd 1, 22/14/583
rnd 2, 20/12/561
rnd 3, 20/12/562
60ft
BBG:
1) 3 Pos. clean and 1 Jerk: 105/110/115/115/120 (failed HH so I started set over) /120/120 (failed last jerk)
2a) Push Press: 95 could have gone up but doubt it would have been 5 unbroken if I did.
2b) Pendlay Row: 115
Strength: based off 200lb:
140
180
Conditioning:
HS walk: not far either time
1) 22/9/501
2) 21/10/484-must of dozed off for a few seconds
3) 23/11/499
Total reps:
KB 66
Burpee/BJ 30
Row 1484 Meters
1) 70,75,80,85,90,95,100
2a) 80,90,90
2b) 80,80,80
3) 112, 128
4) did conditioning from Monday will post there
In kg’s