Warm-up: 10 minutes

• 3 Rounds:
  • 1:00 Row
  • 10 Hollow Rocks
  • 10 Romanian Deadlifts (light)
  • 20 SitUps

Strength/Skill: HINGE

Deadlift 3×5 at 78% 1RM

Rest as needed between sets.

METCON: For time

• 50 Row Calories
• 50 Double Unders
• 50 Sit-ups
• 50 Double Unders
• 25 Deadlifts, 315 lbs
• 50 Double Unders
• 50 Sit-ups
• 50 Double Unders
• 50 Row Calories

Reminder MURPH Challenge this Saturday @ 0730 & 0900. Event sponsored by AFSA Chapter 1553. Entry fee $10