MONDAY

Happy Monday! What a long weekend. Big thanks to Nelson and Mike for stepping up and coaching for me all weekend while I not only watched Sara graduate, but I had to party like a college student. I did party like a rock star … for one night. Yup that was it. I was in bed by 9:15 the second night, but I tried.

METCON:

OPEN & PERFORMANCE
“Play Dead” 
AMRAP 5:
Buy-In: 600 Meter Run 
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run 
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run 
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

FITNESS
“Play Dead” 
AMRAP 5:
Buy-In: 600 Meter Run 
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run 
9 Deadlifts (155/105)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run 
6 Deadlifts (185/135)
6 Lateral Barbell Burpees

CORE

3 sets

12 candlesticks

12 Russian twists

12 crunches