130918 Wednesday “Thrill”


Reminder: Randy’s Send-off Party “F3 is THIS Sunday.  If possible please RSVP here or in the gym to get a head count for Fuel.


AMRAC in 12 minutes with 6-10:

Back Squat

Hip Extension (Hold weight as able)

1-arm DB OHS


NTE 3 Rounds.

Strength/Skill Development 

Complete 2 sets of:

A1. DB Lunge or Split Squat @ 2011; 10-15/leg.  (Rest 1 min b/w legs)

A2. NGHP @ 21X1; 8-12


Complete 5 Rounds of:

50′ Overhead Walking Lunge w/Plate (NTE 45/35lbs)

21 Burpees

For time.

This workout was last completed 100112. 

Post best DB Lunge/SS x 12+, NGHP x 8+ and overall time w/load.