Plo Koon

Friday Jul 5 2019


If you're out of town for the 4th and you don't want to miss a Back Squat PR, we will have a retest day next Tuesday, as well as a Deadlift retest day next Thursday!
1.) 20 min to establish 1RM Back Squat
-Don't repeat a current personal record. Go at least 1lb over!
2.) 5 rounds for time
:30 bar hang
100' farmer carry with 2 dumbbells (you choose weight)
40' HSW
*3.) 3 Rounds
10 Reverse Hyper
10 SLOW Good Mornings 75/55lb
5 Deficit Deadlifts @ 60% (Stand on 45lb plates)
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9:53 (50#)
235 BS. Not my day.
335; Did the wod. EC with Fonti.
250# Back squat (25#PR)
12:10 (shoulder taps, 50# farmer carry); 7:15 workout w/crew
35# DB, HS weight shift by wall. BS 205#.
12:20 hs holds. 55# db
285# bs...-50 pr
175# (no PR)
35# dB // workout w 7:15an crew
Unpacked and organized the new kitchen and garage.
11:01 (50# dbs, 40 sec holds)
Sets at 165# bs
410 - 5# pr