7
Oct

Monday 10/7

By: 321go Leave a Comment

Saturday’s OPT-athon Crew! Long Morning of triple jumps, shot throw, max clean & jerk, 500 row repeats, 3,000 meter run, and 10 round couplet of burpees and pull ups! Nice work gang!

Monday 10/7

Every 3 min for 4 rounds:

A. Deadlift @2110 6-8 reps

+

Every 2 min for 6 rounds:

B. Wtd dip @20X1 2-3 reps

+

4 sets for pace:

10 push press

15 back extensions

250m row

rest 90 sec

 

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