Warm Up
2 Rounds Of
250M Row
100M Tire Drag
100M Tire Pull
10 Burpee Broad Jump
15 Barbell GM

Met Con
21-15-9 reps for time of:

Deadlift (275/195#)
Box Jump (30/24″)

Jeremey: 7:22 Rx
Charlotte: 9:17 (155#)

Broke up the deadlifts 8-7-6 for the first set, 6-5-4 for the set of 15, and then 7-2 for the set of 9. Really wanted that last set unbroken, but alas!

Extra Work
3 x 10 Weighted Knee Raise

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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