Scott Adler

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

06/07/2018
1.) Granite ☠️
Run 400m
21-15-9
Power Snatch 75/55lb
Overhead Squat 75/55lb
Run 400m
2.) 2 Strict Press every 90 seconds for 6 rounds @ approx 85%
*3.) With a partner 
12 Sandbag Over Yoke 150/100lb
15 Tire Flips
12 Sandbag Over Yoke 150/100lb
note: Yoke height to be set at average eye level between partners. Male female pairs alternate sides to facilitate the use of both size sandbags. Use heaviest tire possible.
*4.) 9 minute AMRAP ☠️
20' Overhead Lunge 75/55lb
5 Bar Facing Burpees
*5.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips. 
*6.) 12 minute AMRAP
10 Reverse Hyper
10 Weighted Hip Extension
10 Parallel Ring Rows
10 Wall Facing Squats (nose and toes to wall is the goal)
Whiteboard
✅ assisted HS walks (thanks tom!)
115# BS
Rest day from WOD
Definitely doing this for ec on Monday 😍
🚴‍♀️= 16.5 miles(~15.8 mph)🧘= 1 hr.