Run 1 mile
Scott - 7:17
Kira - 7:40
400 OH Flutter Kicks (total)
200 Sit Ups
50 Bench Lunges (Each)
Scott OH @ 50#
Kira did 300 extra flutter kicks, no weight and sub crunches for sit ups
Bench lunges were back foot on 24" box
Run .5 mile at incline
Walk .1 mile at full incline
Crossfit:
Deficit Deadlifts 2-2-2-2-2-2
After each set perform 2min AMRAP Double unders
Deficit was standing on the 45# bumper plates so bar started at ankle instead of mid shin.
315-315-335-335-345-365
Deficit was standing on the 45# bumper plates so bar started at ankle instead of mid shin.
315-315-335-335-345-365
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