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Strength:Deadlift + Congo Line
By cynthiabrown | June 23, 2009
the Congo Line....
Strength Work: Deadlift 5-5-5-5-5-5
followed by…
the Congo Line…
3 Rounds of:
250M Row Sprint
21 Deadlift (135/95)
15 KB Swings (55/35)
9 Wall Balls (20/14)
Complete each of these movements unbroken then recover and repeat for a total of 3 rounds.
Really work on working through each movement non-stop…take as much time as needed between rounds.
John
Holly & Bo
- Buzz
Payton
Topics: Cynergy Central | 9 Comments »
June 23rd, 2009 at 8:02 am
Was that a Holly sighting? I really miss Holly!
June 23rd, 2009 at 9:58 am
I miss my 5 a.m.!!!!!
June 23rd, 2009 at 12:12 pm
Looking good Payton! Great form!
June 23rd, 2009 at 3:56 pm
Is that my girl…..I love P.T!
June 23rd, 2009 at 3:56 pm
I want to know where Rich Pineo is?
June 23rd, 2009 at 5:47 pm
PT rocks!
June 23rd, 2009 at 5:48 pm
Is that Gaynor with the 5AMers?? Go get ‘em guns!
June 24th, 2009 at 9:20 am
yes B it is. She wanted to see what she was missing. And she’s coming back for more tomorrow she had so much fun!
June 24th, 2009 at 10:28 am
don’t get used to having her there Di… she’s a 9AMer at heart!