Weightlifting
3 Sets of 10 of each movement
DB Goblet Squat
DB Chest press
DB Renegade Rows
DB Romanian Deadlifts
DB Push Press
DB Hammer Curls
DB Russian Twist
Metcon
10 Rounds for Time
200/180 Meter Row
3 Front Squats (185/135) (135/95)
Weightlifting
3 Sets of 10 of each movement
DB Goblet Squat
DB Chest press
DB Renegade Rows
DB Romanian Deadlifts
DB Push Press
DB Hammer Curls
DB Russian Twist
Metcon
10 Rounds for Time
200/180 Meter Row
3 Front Squats (185/135) (135/95)
Patty #DB 20 – Metcon 19:12 #55 – 200m row/run alternate
Bryant #DB 25 – Metcon 19:55 #45
Andrew #DB 23/30 last round – Metcon 20:32 #85
Rachael metcon 18:16 #105 200m run
Maria metcon 19:13 #75 BS
Betty