Ryan Raso is moving back home to start his job. Thanks for all your hard work Ryan, we will miss you Coach! |
Strength: Back Squat 3-3-3-3-3
Conditioning: For time
15-12-9-6:
- Thrusters (95/65#)
- Kettlebell Swings (heaviest possible)
Post weights and times to comments.
150 lbs box squat
ReplyDelete9:15 75 Thruster, 53 Kb
145 x 3, 155 x 2
ReplyDeleteMetcon: 8:39 @ 65lb w/ 44lb kb swings
SWOD: 135x3 165x3 185x3 195x3 215x3
ReplyDeleteMetCon: 9? or 10? Something @80lb thrusters 62lb kettlebell
Metcon: FINISHED @ 95#x15 the rest @ 85# for thrusters and #70kb.
ReplyDeleteSWOD: 175x3
ReplyDeleteMetcon: 10:16 rxd
SWOD: 145x3
ReplyDeleteWOD:7:51 30# kb (that is the heaviest KB I have at home)