FOR THOSE WHO PARTICIPATED IN THE COMP:
5 Rounds of Circuit: (30 seconds of work: 30 seconds of rest)
KB Deadlifts
Stationary Lunges
ABMAT Sit-ups
Plank hold
Ring Rows

FOR THOSE WHO DID NOT PARTICIPATE IN THE COMP:
For Time:
10 Deadlifts (155/115)
10 Burpees over the bar
100m Run
10 Deadlifts
10 Burpees over the bar
200m Run
10 Deadlifts
10 Burpees over the bar
400m Run

Into 5 minutes rest

Into
50 Wallballs (20/14 – 10/9)
50 Cal Row

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