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Feb 4 – Work Capacity

Warm up: 2x Extended Barbell Complex w/ 45#
1 Extended Barbell Complex = 10 reps each of dead lift, bent over row, hang power clean, front squat, push press, back squat and push ups.


(1) 15-14-13-12 ……1 For Time – Finished in 36:06.8
Wall Ball w/ 12# Medicine Ball
Dead Lifts w/ 135#
Jingle Jangles

(2) 1 Rounds
10x Hanging Knee Raises
5x Sandbag lifts
Sean Special = 30 sec left ab bridge – 10 pushups – 30 sec right ab bridge

Then I collapsed. That’s all she wrote.  I could be disappointed about not getting 5 rounds of the second part in, but I’m not going to beat myself up over it. It was almost an hour in by the time I called it and I pushed it very hard in the first one. I said before I started that I’d be pretty happy if I managed to finish in under 35 minutes. I was just a minute shy of that time, which is not bad considering that I had to run back and forth 25 yards between the wall ball and the other exercises.