8 Minutes of Hip/Back/Shoulder

A- WU- 250M Row @50-70% RPE +
4 Rounds of: 250M Row; 1 Minute Rest Between Rounds

B- 6 Minutes WU + 12 Minute AMRAP of: 15 Anchored Ab Mat Sit Up
15 USSR K.B. Swing (2/1.5/1 Pood)
15 Burpee Over Ab Mat

C- Pendlay Row- 6 RM (Tempo: X/2/3/0) + 6/6/6/6@80% (Tempo: whatever feels comfortable)

If you see Mo, please wish him a Happy Birthday:)

718 Conditioning
NFT- 400M Run @70-90% RPE +
5 Minutes Practice-
Forward Roll/WallWalk/Toes To Bar/Box JumpAdrian (Time)
7 Rounds For Time of:
3 Forward Rolls
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click herePlank (3 Rounds Max UB Hold; Rest as needed)
Max Hold
2 replies
  1. Robert Gentile
    Robert Gentile says:

    I hate burpees!!! Thank you Coach Dariel for helping me with the Pendlay Rows, see you in the morning!!!!


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