Enterprise878

We had a great time watching Launa Taylor compete this weekend at the Gnarly Throw down.  Launa took 2nd place overall!!  Make sure you congratulate her when you see her.

W.O.D.

Start with a running clock.

10 Walking Lunges  95/65 #
10 Dead lift   95/65#
10 Bar over Burpees

4 rounds for time - At every 3 minute interval, (3,6,9,12...) you must hold the bar with your weight over head for 30 seconds.  If you drop the bar while holding it overhead, there is a 15 burpee penalty to be performed at the end of the workout.

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Modified

Start with a running clock.

10 Walking Lunges  65/35#
10 Dead lifts   65/35
10 Bar over Burpees

3 rounds for time - At every 3 minute interval, (3,6,9,12...) you must hold the bar over head for 20 seconds.  If you drop the bar during the 20 seconds, there is a 10 burpee penalty at the end of the workout.