ROLO Training - November 9th

Saturday (Team Training)

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265 will be mine soon. @coach_gb3

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Full Workout (Programmed by me!)

Teams of 2: (Split work however)

For time:
20 Deadlifts (275)
25 Chest to bars
30 Cleans (135)
35 Pull-ups
40 Snatches (135)
50 Toes to bar

Part 2:

For time:
Run 1 mile
50 meter tire flip
400 meter Sandbag carry

Part 3:

40 Handstad pushups
20 Sandbag squat cleans and jerks



Not sure if anyone looks at these workouts or reads these recaps but...

Im really pumped on 20.5 I went in with the expectation that the wall balls were going to crush me and that I'd be close to the time cap. Fortunately my legs were literally fine. No fatigue at all. 

I started with the plan of:
12 rounds:
10 wall balls
7 cal row
4 muscle ups

I quickly modified by doing a few extra wall balls here and there and free-styled about 8 minutes in.

I ended up getting 16:03 and am very pleased.


When you purchase any apparel it helps out a ton. Thank you everyone who rocks it and shouts it out. I wont forget you when we are a million dollar business.

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