physical. 07/25/15

    “Even as the scales of life lose balance, the short leg must walk on… “


    Forsaken/ So alone5:02
    (100 Demons“In The Eyes Of the Lord”)

    4 1-arm kettlebell Thruster (35lb. W, 55lb. M)
    6 Deadlift @ 50% of 2RM

    Count rounds and half-rounds completed in 5:02.

    Thruster: Switch arms as desired.


    Commando/ Wolfpack– 8:34 (Satyricon“The Age of Nero”)

    1 Rope climb (20ft.)
    200m row
    3 Handstand push-up
    4 Deadlift
    @ BW

    Count and note rounds and partials completed in 8:34.

    If you cannot climb a rope unassisted and perform organized, safe handstand push-up, perform path #1.

    Reminder: In a time-measured benchmark, pace is important, but never takes a back seat to position. Move quickly and specifically, scale weights to your ability, and keep ego in the passengers seat- not behind the wheel.

    Rest up to 5 minutes, then 3 rounds of:

    20 Jumps (Box jump, broad jump, lateral jump, vertical jump)
    10 Row (Bodyweight row, 1-arm kettlebell row, Pendlay row)
    1 minute Airdyne- max distance/ calories
    1 minute hollow rock/ hold

    Hammer position, standardize breathing, and scale movement and/ or weight if position breaks. Jump: Change variations by round if desired. Row: Choose one variation and use throughout. Sets are to be uninterrupted- select weight accordingly before, and scale weight accordingly during. If rest is needed, keep it short and take it after row.