Wednesday, October 24, 2018


Dimel Deadlift 8 RM

3 Rounds:
10 Hollow Rocks, Roll Into 20 Superman Rocks, Roll Into 10 Hollow Rocks
Ring Support Holds :15 at the Top, :10 at the Bottom

"CF Evolution Iron Curtain V Event 1"
7:00 Time Cap
500 m Row
400 m Run
25 Burpees
Max Rep KB Swings (1.5/1)

*Score is Burpees + KB Swings
*Compare to 2-11-15

A Tip For Today
Seven minutes is not a lot of time to mess around with rest.  Instead, you are going to have to find a working pace that allows you to increase your speed once you get to the burpees.  Ideally you want to move steadily through the burpees because once you hit the KB swings, you will be able to move while catching your breath.  KB swings can be paced to lower your heart rate and get your breathing under control.