METCON
For time:
1 rope climb
30 calorie row
8 deadlifts Rx+ 275/185 Rx 185/125 M55+ 155/105
2 rope climbs
30 calorie row
6 deadlifts Rx+ 315/215 Rx 205/135 M55+ 185/125
3 rope climbs
30 calorie row
4 deadlifts Rx+ 365/245 Rx 225/155 M55+ 205/135
4 rope climbs
30 calorie row
2 deadlifts Rx+ 405/265 Rx 245/170 M55+ 225/155
*20 minute time cap

ALTERNATE METCON
4 rounds for time:
10 ring/bar rows
30 calorie row
6 deadlifts
*20 minute time cap

MOBILITY
1:00 each direction 3-way hamstring stretch
2:00 lumbar twist with feet on exercise ball

HAPPY BIRTHDAY STEF MOONEY & TAUNYA (Sunday)