Pictured below Ron FIelder runs a 21.09 5k, then pulls a 405lb Deadlift. Personal goals in these two events are sub-20 minute 5k and 500lb deadlift. Far from a specialist but very competitive across broad time and modal domains.
Second place overall in the 5k run.
Tuesday Evening class is meeting at the gym.
6 rounds for time of:
Run 400 meters
25 Burpees
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Remember you can scale the WOD if you need to. Fewer rounds, fewer burpees per round, or shorter runs are just some ideas, but try to do it as Rx'd. Great run on Sat guys. Let's do the Turkey Trot in Nov and try to get even faster times.
Heather finishing the 5k.
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1st Hospital 5k Run.
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
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