Thursday, February 20, 2014

throwdown_11314974
Thanks to all of you who volunteered today at the Firefighter Throwdown. We couldn’t do it without you! If you are off work today and want to swing by and watch the action head to the Convention Center Hall E from 10-12!

Today’s Workout:
Lift: Deadlift 3×70%, 3×80%, 3×90%

WOD
“Del” – light
For time
25 Burpees
Run 400 meters
25 pull-ups
Run 400 meters
25 Handstand push-ups
Run 400 meters
25 Chest to bar pull-ups
Run 400 meters
25 Burpees

L1-Modified
(RX)L2- as Rx’d
(RX +)L3- run with a 20lb medball and first pull-up set is weighted with 20lbs
 

 

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