Congratulations to Tromello Programming athlete Chelsey Grigsby on her 2nd place finish at the World Police and Fire Games!
WARM UP:
400 M. Run
10 Walking High Knee Holds
10 Walking Flamingos
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
SKILL:
3 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
Dead Lift
3 @ 65%
3 @ 70%
3 @ 75%
2 x 3 @ 80%
WOD:
“3600”
For Time:
1 Mile Run
2K Row
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