-7 X 3 Push Press- Max Weight 145

-Find 2RM Weighted Pull Up- 35 lbs, almost completed 48lbs

-4 X 15 DB Row- 45 lbs

-Double Under Ladder by 5
5 minutes
Up to 50 Unbroken and back down- got up to 45 unbroken was at 47 and messed up.

33 Burpees w/ 20 lb vest

3 Rounds for time:

400m Run
7 Thrusters #95
20 DU
30 Sit Up's

Startnummer: 2177

Annemijn Liedenbaum

Amsterdam

1989

26e vsen

30:14 30:11 9,939

Back squat, 1 rep - 145#
Shoulder Press, 1 rep - 65#
Deadlift, 1 rep - 185#

1000 m roing til oppvarming : 3:39

Knebøy :
5x60
4x80
5x80
5x80

Press:
3x50
4x50
4x50
4x50

2x10 dips

Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

Brukte 17,5 kg vekter

100 pull ups
100 push ups
100 sit ups
100 squats

15:28

Gjorde bare 53 pull ups, 8 stk med strikk

“Karen”
150 wall balls (20/15)

to 12 foot target that is hard as hell

All W/20# vest
400M Run
5 Pull ups
15 HR Push ups
30 Air Squats
400M Run
5 Pull ups
15 HR Push ups
30 Air Squats
400M Run