CrossFit | 210124
Sunday

210124

Workout of the Day

80

Martin
For time, with a partner:

2,000-m row
100 bodyweight deadlifts
50 thrusters (65/95 lb.)
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots (14/20 lb.)

Scaling:
This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half. This year, Meenagh and CrossFit Airdrie have also created a version for those at home in lockdown, and they are encouraging athletes to partner up virtually. Examples of the Rx’d and home versions can be found here and here.

Limited Equipment Option:
For time, with a partner:
200 lateral jumps over a dumbbell
100 burpee snatches
50 dumbbell thrusters
100 lateral jumps over a dumbbell
100 hand-release push-ups
50 pull-ups
50 lateral jumps over a dumbbell
100 sit-ups
100 wall-ball get-ups

Remembering Martin Bell

Martin Bell

British Army Pvt. Martin Simon George Bell from 2nd Battalion, Parachute Regiment, was killed on Jan. 25, 2011, near the village of Spoor Kalay in Helmand Province, Afghanistan. Bell was fatally wounded by an improvised explosive device as he was moving to assist a comrade who had been injured nearby.

A man of service, Bell served three years as a Police Community Support Officer in West Yorkshire before joining the Parachute Regiment. Bell is survived by his parents, Simon and Elaine, and his brothers, Oliver and Philip.

Read More

Comments on 210124

80 Comments

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Diego Pongeluppe
June 10th, 2021 at 9:42 pm
Commented on: 210124

RX 1/2 solo 29:40 155lb deadlift

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Reilly Costello
March 8th, 2021 at 2:53 am
Commented on: 210124

M/31/6'/195#


Subbed some RX sets into solo limited equipment WOD


42:43

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Manchild Manchild
February 24th, 2021 at 6:57 pm
Commented on: 210124

subbed:


800m run

20 deadlifts, 35# dbs

20 thrusters, 35# dbs

600m run

20 pull-ups

20 push-ups on dip machine

400m run

20 KTEs

20 thrusters, 20# dbs


20:17

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Paul Kitsawad
February 18th, 2021 at 3:49 am
Commented on: 210124

with Nui Akkara. F/48/5'6"/52kg

38:45 mins

Nui 95/45/TRX row/6lbs WB

Paul RX'd M/49/5'7"/150lbs.

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Jeff Chalfant
February 14th, 2021 at 8:52 pm
Commented on: 210124

26:12 (1/2 reps and meters) 180lb. nonstop dropped single deadlifts. Thrusters broken 8-7-6-4, pushups 10-5-5-5-5-4-4-4-4-4, pull-ups 8-8-5-4, sit-ups strict unanchored and unbroken, wallballs 14-13-12-11. Rowed just under 2m pace.


179lb/41y/69”

(edited)
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Brian W
February 12th, 2021 at 7:21 pm
Commented on: 210124

26:47 male Rx

145# Bw DL

by myself so reps and distance cut in half.

Thrusters were a killer

(edited)
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Morgan Greene
February 9th, 2021 at 12:37 pm
Commented on: 210124

Subbed 1600m, 800m, 400m runs for the row; done by myself with half reps: 31:56

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Ralph Keeley
February 7th, 2021 at 11:13 pm
Commented on: 210124

M/35/6’/180#


27:40; Rx with half reps and meters

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Jeffrey Howard
February 2nd, 2021 at 11:15 pm
Commented on: 210124

M/25/5'8"/155lb

CrossFit AFK


27:11 - Rx (185lb Deadlift, 95lb Thruster, 20lb Med-ball, No partner 1/2 reps)


For Martin

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Hank McKibban
February 1st, 2021 at 6:02 pm
Commented on: 210124

35:41 solo, full distance & half reps

200# DL

WB w/30# slamball at 9‘ tgt

RIP Sir.

(edited)
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Jade Teasdale
February 1st, 2021 at 1:05 am
Commented on: 210124

By Myself:

no rower & snowing outside

100 single unders

50 DL (135#s BW)

25 thrusters (65#s)

100 single unders

50 HRPU

25 SPU

100 single unders

50 sit ups

50 wall ball substitutes (14#s)

in 28:33. After WOD 210131.

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Tom Whyte
February 1st, 2021 at 12:10 am
Commented on: 210124

Tom and Alexa 37:32

Subbed double DB bent-over rows for pull-ups as no bar at home: 2 x 22.5kg/15kg

Thrusters at 40kg/20kg

Bodyweight deadlift Rx: 80kg/60kg

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Roger Munger
January 28th, 2021 at 5:22 pm
Commented on: 210124

Male/53/155#

Rx'd, alone

37:04

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Mike K
January 28th, 2021 at 3:12 pm
Commented on: 210124

1,000-m row

50 deadlifts - 165lbs

25thrusters - 65lbs

500-m row

50 push-ups

25 pull-ups

250-m row

50 sit-ups

50 wall-ball shots (approx. 8lb ball)

31:27

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Allan Smith
January 27th, 2021 at 11:58 pm
Commented on: 210124

43:54


Full Distance / Half Reps

BW: 185lb


sub bike for row and thruster for wall ball


dl (bw 185) -11/14/15/10

thurster (95 lb barbell) 10/10/5

hrpu - 15/10/10/5/10

pullup - 10/6/4/5

sit ups - 20/10/5/5/10

thruster (20 lb db) - 20/20/10


Started to gas during last 500m bike, was turning pale during last 20/10 split of db thruster

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Stephane Scott
January 27th, 2021 at 9:11 pm
Commented on: 210124

RX with partner, no modifications: 37:15

M/49/145

W/46/125

all reps split equally

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Cor Oz
January 27th, 2021 at 8:27 pm
Commented on: 210124

Rx goal

33:48


Actual

as Rx’d with partner

40:15


Me/partner

1000/1000

195/225

10,10,10,5/5,5,5

500/500

10,10,10,10,10/10,10,10,10,10

10,10,10/10,10

250/250

25,25/25,25

10,10,20,10/10,10,20,10

(edited)
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Coastie Nick
January 27th, 2021 at 3:52 pm
Commented on: 210124

RIP Pvt. Bell


Rx’d Solo, 175# DL: 27:08

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Nate Gordon
January 26th, 2021 at 10:06 pm
Commented on: 210124

24:56 solo

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Alessio Paris
January 26th, 2021 at 7:43 pm
Commented on: 210124

Solo , full home version, 56:32


My scaling options:


Burpees KB Snatch (KB 8kg)

Thrusters (2 KB 12kg)

Kipping pull-ups

Get ups with NO wall ball.

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Erik Dresner
January 26th, 2021 at 4:30 pm
Commented on: 210124

Single player version with strict pull ups and dB thrusters instead of WB


29:12


1K row

50 BW DL 208.5#

25 thruster 95#

500m row

50 hand release push up

25 strict pull up

250m row

50 sit up

25 DB thruster 2x20# DBs


(whoops—noticed after posting I was supposed to do 50 DB thrusters, not 25. Oh well.)


DL: 7-8-8-8-8-7-4

Thruster: 10-9-6

HRPU: 10-8-8-8-10-6

Pull up: 5-5-4-4-4-3

Sit up: UB

DB thruster: 18-7

(edited)
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Sam Meixell
January 26th, 2021 at 12:41 pm
Commented on: 210124

1,000-m row

50 deadlifts, 165# (3/4)

25 thrusters 65#

500-m row

50 hand-release push-ups

25 pull-ups

250-m row

50 sit-ups

50 wall-ball shots, 20#


37:18

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Sin Man Chong
January 26th, 2021 at 5:59 am
Commented on: 210124

with my friend Chris

Rx 37:44

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Jack Ray
January 25th, 2021 at 10:07 pm
Commented on: 210124

Solo


RX


30:13


185 DL

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Derek Eason
January 25th, 2021 at 9:06 pm
Commented on: 210124

Rx 31:24


with my Fiancée Brittney



RIP Martin Bell


Thank you CrossFit for sharing this hero’s story and workout.

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Jason D. Martin
January 25th, 2021 at 9:00 pm
Commented on: 210124

M/45/185 RX solo 24:03

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Az Native
January 25th, 2021 at 8:19 pm
Commented on: 210124

32:27 done alone, so cut everything in half with subs:

bike sub for row

185 for DL

40lb DB’s for thrusters

25lb DB PP for final WB’s.

This thing was brutal

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Az Native
January 25th, 2021 at 8:20 pm

Semper Fi Warrior Bell.

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Christian Simpson
January 25th, 2021 at 8:02 pm
Commented on: 210124

Virtual with partner (Lills sc 160#/DB thrusters/trx row). Rx (195#/95#)...46:09

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Jon Wilson
January 25th, 2021 at 5:33 pm
Commented on: 210124

36:49


dl@135

thruster@65

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Myles Lance
January 25th, 2021 at 5:11 pm
Commented on: 210124

28:40 alone

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Alex Pettingell
January 25th, 2021 at 4:35 pm
Commented on: 210124

Rx, cut in half, strict pull-ups: 36:45.


M/30/5’11”/145

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Karina Findlay
January 25th, 2021 at 2:08 pm
Commented on: 210124

1200m run

50 bodyweight deadlifts 115#

25 thrusters (65#)

400m run

50 hand-release push-ups

25 pull-ups with a band

200m run

50 sit-ups

50 wall-ball shots (14#)

33:31

RIP

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Troy Bruun
January 25th, 2021 at 1:31 pm
Commented on: 210124

By myself: 21:30


1000m Row

50 DL (155lbs) 90% BW

25 Thrusters (65lbs)

500m Row

50 Hand Release Pushups

25 Pullups

250m Row

50 Abmat Situps

50 Medball Thrusters(20lbs)

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Wladiston Paiva
January 25th, 2021 at 11:12 am
Commented on: 210124

For time, with a partner:

2,000-m row

100 bodyweight deadlifts @32.5/72.5kg

50 thrusters @25kg

1,000-m row

100 box push-ups/knee push-ups

50 jumping pull-ups /strict pull-ups

500-m row

100 sit-ups

100 air squats


in 36:40


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Sandeep Gadde
January 25th, 2021 at 5:24 am
Commented on: 210124

32:03 RX;

solo version 92 kg DL and 43kg thrusters

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Lisa Liu
January 25th, 2021 at 2:54 am
Commented on: 210124

I couldn’t finish the workout I did differently Instead

25 Burpee box steps over

15 hang Power clean

20 V-Up

10 one arm snatch 20

50 Russian twist *20 total; 30 minutes

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Parker Grant
January 25th, 2021 at 2:19 am
Commented on: 210124

25:20

RIP Martin

I did the at home version and scaled to incline push-ups and assisted pull ups.

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Elaine Badejo
January 25th, 2021 at 12:56 am
Commented on: 210124

Partnered up...54:40 185# DL, after the first row and DLs the rest was a breeze. I think it took nearly 30 min just for the first 2 moves. Ha!! Definitely a goodie.

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Katina Thornton
January 25th, 2021 at 12:50 am
Commented on: 210124

With a partner

In honor of Martin

Wondering the entire time...would I be that brave?

Rx

70kg deadlifts

30kg thrusters

40:22

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Chris Meldrum
January 24th, 2021 at 9:53 pm
Commented on: 210124

As rx’d, half reps but full meters rowing, 32:29.


Just your standard long, hard, grinding Hero WOD.  Deadlifts in sets of 10, 15-10 on the thrusters, 10’s and 5’s on the push-ups, 15-10 on the pull-ups.  25-15-10 on the sit-ups, 15-15-10-10 on the wall balls.  Row paces were 1:58 / 2:02 / 2:00.  I was hurting pretty bad after deads and thrusters, felt a little better after push-ups and pull-ups.


47m/5'10"/190

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Charlie Pokorny
January 24th, 2021 at 9:23 pm
Commented on: 210124

25:10 Rx - completed alone w/ 1/2 meters and reps

Deadlift at 200-lbs, situps unanchored

with gratitude

m/52/5'11"/200#

(edited)
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Mike Andridge
January 25th, 2021 at 12:24 am

Dang....great work!

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Charlie Pokorny
January 25th, 2021 at 3:44 am

Thanks Mike!

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Antonio Alves
January 24th, 2021 at 9:15 pm
Commented on: 210124

Did a 5 km run in the morning where, among other things, I thought about how I might do this one, given existing equipment and capacities. Came up with:


For time, solo:


100 DB SDLHP | 2x9,5 kg DB

50 DB deadlifts | 2x 14,5kg DB

25 DB thrusters | 2x9,5 kg DB

50 DB SDLHP | 2x9,5 kg DB

50 hand-release push-ups

25 inverted rows

25 DB SDLHP | 2x9,5 kg DB

50 AbMat sit-ups

50 wall-ball shots | 9 kg sandbag


SCORE: 32'47''. Splits: 5'38'' / 9'16'' / 12'05'' / 14'55'' / 20'36'' (those push-ups...) / 23'25'' / 25'00'' / 28'47'' / 32'47''


  • Great WOD!
  • Hope to do this one with a partner some time ("Limited Equipment" option might be useful, thanks for that 👍)
  • Push-ups were the most difficult 🙄
  • Thought about doing 100 deadlifts and 50 thrusters, to make it closer to Rx'd, but changed my mind before, fearing it might be too much. Good call, as it was grueling enough as it was. But endep up doing those extra 50 DL and 25 thrusters, for good measure.


RIP.

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Nicole Deaver
January 24th, 2021 at 8:41 pm
Commented on: 210124

Solo Rx/subbed:

100 lateral jumps over barbell

50 bodyweight deadlifts (125#)

25 thrusters (65#)

50 lateral jumps 

50 hand-release push-ups

25 pull-ups

25 lateral jumps 

50 sit-ups

50 wall-ball shots 


28:49

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Derek Schierlmann
January 24th, 2021 at 8:26 pm
Commented on: 210124

M/49/5'9"/157

35:48

Rx as adjusted and solo:

4min elliptical

50 dl @165

25 thrusters @95

2min elliptical

50 hand release push ups

25 strict pull ups

1min elliptical

50 sit ups

50 get ups w/ 2×10# plates


good wod. get ups are awful. I'd much rather do wallballs

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Erica McLean
January 24th, 2021 at 8:15 pm
Commented on: 210124

1 k run- 5:46

50 DL @ 95

25 thrusters @50

400 m run

50 H/R pushups

30 pullups- 10 ring rows, 10 strict, 10 lip

400 m run

50 situps

50 db thrusters with 15 #

3q

31:37

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Nathan Goisnard
January 24th, 2021 at 8:02 pm
Commented on: 210124

Rest easy Martin.


customized

1000m row

50 burpee snatch 1x50# DB

50 thruster 1x50# DB

500m row

50 hand release push up

25 pull up (strictish)

250m row

100 flutter kicks

50 DB get ups (1x20#)


38m32s


Lot's to like in this, thanks to the teams that put it together.

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Derek Jones
January 24th, 2021 at 7:50 pm
Commented on: 210124

39:36

No partner

205 deads

75 thrusters

black band assist on pull ups.

no wall ball

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Katarina Eliasova
January 24th, 2021 at 7:13 pm
Commented on: 210124

Katarina& Zuzana/ butcher's gym

RX

33:58

100cal AB

100 DL (50/55kg)

50 Thruster (30kg)

50 cal AB

100 HR push UPS

50 pull UPS

25 cal AB

100 sit up

100 Wall ball

Very nice work out👍

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Randy Crooker
January 24th, 2021 at 6:34 pm
Commented on: 210124

Solo rep scheme and subbed running for rower


800m run

50 Deadlifts 185lbs (BW 175lbs)

25 thrusters 95lbs

400m run

50 hand release push-ups

25 pull-ups

200m run

50 sit-ups

50 wall balls. Subbed 20lb backpack toss

28:55



m/35/5’-10”/175lbs

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Steve Day
January 24th, 2021 at 6:19 pm
Commented on: 210124

34:32 w/my son

M/44/5'11/175lbs - 175lb DL, 95lb thruster, 20lb ball

M/14/5'7"/130lbs - 130lb DL, 60lb thruster, ring rows, 20lb ball


I was ahead of him so I picked up his last 250 row and helped him w/ sit ups & wall balls

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Kevin Flowers
January 24th, 2021 at 6:08 pm
Commented on: 210124

M/55/6’1”/181


For time:

1000 m row (3:34)

50 deadlifts (185 lbs)

25 thrusters (95 lbs)

500 m row (1:45)

50 HRPU

25 strict pullups

250 m row (0:44)

50 abmat butterfly situps

50 wallballs (20 lb ball to 10’ target)


Rx (masked): 28:04


**after yesterday’s wod, this was a true slog, just tried to keep moving**

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Stacey Thompkins
January 24th, 2021 at 6:06 pm
Commented on: 210124

M/46/6'2"/185#


1000m row

50 DL's 62# DxKB

25 Thrusters 25# DB's

500m row

50 HR push ups

25 strict tactical pull-ups

250m row

50 situps

50 taters 44# KB

26:26

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Michael Arko
January 24th, 2021 at 6:00 pm
Commented on: 210124

Single - half of Rx reps, with scales subs:


40/20/10 calories elliptical trainer for rows

50 DLs @ 152.5lbs (bodyweight)

25 Thrusters @ 67lbs

50 HRPUs, 25 kipped PUs

50 sit-ups, knees bent no butterfly no peg

50* dumbbell thrusters @ 2x16lbs DBs


27:51


*50 wall balls, not 25? Is that right? Rds1-2 are row/50/25.


Never felt good, end to end this was a slog.

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James Gentile
January 24th, 2021 at 5:38 pm
Commented on: 210124

Solo, cut all distances and reps in half. Running sub instead of rowing (no rower).


1000m run

X50 deadlifts w/ 190

X25 thrusters w/ 95

500m run

X50 hand release push ups (first time doing those and holy shit way more intense than push-ups)

X25 strict pull ups

250m run

X50 situps

X50 wall balls to 10' w/ 10lb ball (no 20#)


25:24


Really happy with how I was able to just keep moving during this workout. Wish I had the heavier wall ball to make it feel more official, but ill take it compared to yesterday!


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Christopher Voght
January 24th, 2021 at 5:33 pm
Commented on: 210124

For time

1,000-m row

50 deadlifts (135)

25 thrusters (35# DBs.)

500-m row

50 push-ups to abmat

25 pull-ups

250-m row

50 sit-ups

50 wall-ball shots (20 lb. 10’)

26:55

Comment URL copied!
Charles Meyers
January 24th, 2021 at 5:31 pm
Commented on: 210124



210124

Workout of the Day


19

Martin

For time,alone

1000-m row

50 bodyweight deadlifts 220 lbs

25 thrusters 95 lbs

500- m row

50 hand-release push-ups

25 pull-ups

250 m row

50 sit-ups

50 wall-ball shots 20 lbs

40:10

(edited)
Comment URL copied!
matthew rhodes
January 24th, 2021 at 5:31 pm
Commented on: 210124

35/M/6’4”/263


37:10


*260 lbs on DL


row (3:54)

DL sets of 5 (12:27)

thrusters 15-10 (3:59)

row (1:59)

pushups 13-13-9-8-7 (6:07)

pullups 9-6-6-4 (3:54)

row (:59)

situps unbroken (2:45)

wallballs unbroken (2:16)

Comment URL copied!
Jose Banales
January 24th, 2021 at 5:19 pm
Commented on: 210124

Subbed Ski for row same distances

29:51 185# dead’s / db thruster (50s)

done with John McArdle

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Lindsey Boyle
January 24th, 2021 at 5:15 pm
Commented on: 210124

32:02 - Solo Rx


39/F/135

(edited)
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Matthew Letarte
January 24th, 2021 at 4:53 pm
Commented on: 210124

34:11 solo, RX with a few equipment subs:


1200m run

50 deadlift @ 185# (over BW)

25 thrusters @ 95#

600m run

50 hand release pushups

25 strict pullups

300m run

50 situps

50 thrusters @ 45#


RIP Martin

Comment URL copied!
Lincoln Kerger
January 24th, 2021 at 4:42 pm
Commented on: 210124

Solo. Mens Rx'd weights (185# DL)

35:14


Awesome WOD. RIP Martin.

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Daniel Robinson
January 24th, 2021 at 4:23 pm
Commented on: 210124

Solo (half reps)

Scaled DL (135-lb.) & Thrusters (75-lb.)

28:59

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QiHui Xing
January 24th, 2021 at 4:16 pm
Commented on: 210124
Comment URL copied!
John Clarke
January 24th, 2021 at 4:08 pm
Commented on: 210124

1k row

50 deadlifts, 160lbs

25 thrusters, 30lb DBs

500m row

50 HR push-ups

25 pull-ups

250m row

50 hollow rock

50 wall balls, 8 ft target


22:51

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Norbert Christian Barrientos
January 24th, 2021 at 4:08 pm
Commented on: 210124

M/34/5'7"/76kg

kb 20# entire workout/broken/equal # each arm


For 01:31:52.72, alone:

100 lateral jumps over a kb

50 burpee snatches

25 kb thrusters

50 lateral jumps over kb

50 hand-release push-ups

25 pull-ups

25 lateral jumps over a kb

50 sit-ups

50 kb get-ups

🥵😅😸

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Joe Conradi
January 24th, 2021 at 4:04 pm
Commented on: 210124

Single. Scaled to:

100 2x20#DBs SDHP

50 2x70#DBs deadlift (83%bw)

25 2x45#DBs thrusters

50 2x20#DBs SDHP

50 hand release pushups

25 strict pullups

25 2x20#DBs SDHP

50 situps

50 2x10#DBs thrusters


19:02

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Jonith Irving
January 24th, 2021 at 3:54 pm
Commented on: 210124

M/36/5'9"/190


Half reps

1/2 body weight DL, 95#

65# thrusters

Strict pulls ups

15# WBS


Time: 38:58


Good scale. DLs felt good. No vest.

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Patric Martinsson
January 24th, 2021 at 3:39 pm
Commented on: 210124

In pair,

deadlift 90kg (200#)

time 33:35

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Kirk Byrd
January 24th, 2021 at 3:34 pm
Commented on: 210124

RIP Martin

Completed Alone RX 200lb BW - 29:25

(edited)
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Brett Eckles
January 24th, 2021 at 3:15 pm
Commented on: 210124

34:57


RIP Martin

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Daniel Doucette
January 24th, 2021 at 3:07 pm
Commented on: 210124

M 46 / 5’9” / 160 lbs

WOD done as single (half of everything)

deadlifts 165lbs

thrusters 75 lbs

pull ups were strict

no wall ball so dumbell thrusters 20lbs 60 instead of 50 (half of 100 wall ball)


time 20:28

(edited)
Comment URL copied!
Derek Scott
January 24th, 2021 at 2:51 pm
Commented on: 210124

RX: 31:12, no partner

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Mike Andridge
January 24th, 2021 at 2:31 pm
Commented on: 210124

RIP Martin


Solo

Subbed/scaled as follows

1000m row

50 Bk Sqts @ 175#

25 thrusters @ 95# = 24:08

500m row

50 Hnd relse push ups

25 strict pulll ups = 35:39

250m row

50 abmat sit ups

50 wb 20#/9'

44:24 total time

m/50/175

*** For my notes, I did a scaled version of Linda yesterday, so I subbed BS for the DL

(edited)
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Martin Irwin
January 24th, 2021 at 2:16 pm
Commented on: 210124

Rx Solo


90kg body weight


29.57

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Henri Holm
January 24th, 2021 at 10:50 am
Commented on: 210124

43 min 10 sec

Did with pair .

Very hard . 😀.

When started to do thrusters thougt gonna faint 😂 .

I liked a lot !

Comment URL copied!
Elaine Badejo
January 25th, 2021 at 12:57 am

I got nauseous my first set of thrusters too...weird. Maybe the shock of how light the bb was after those DLs. Nice work.

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Chris Sinagoga
January 24th, 2021 at 3:15 am
Commented on: 210124

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Row - monostructural movement at a medium distance, capable of sprinting or pacing

Deadlift - squatting with moderate weight, extra emphasis on midline stability

Thruster - jumping with medium weight and about as much range of motion as humanly possible

Push-ups - pushing at midrange with a little bit of extra ROM

Pull-ups - overhead pulling with skill (core-to-extremity)

Sit-up - changing orientation with an emphasis on global flexion

Wallball - squatting with an emphasis on loss of connection, upright torso, an odd object, and pushing with accuracy


MAIN DECISION

Typical hero workout style (aka, just finish) or scale it to accomplish something specific?


TECHNIQUE SCALE

Pick the row and two other movements and make a 20-minute AMRAP


CONSISTENCY SCALE

In the partner style, complete 3 stations at a time before rotating (i.e. row 1k, 50 deadlifts, 25 thrusters, then partner does the same)


INTENSITY SCALE

As listed, just sprint the rowing efforts


INJURY SCALE

Look at the technique scale, then pick movements you can do - not necessarily the specific ones listed in the workout, but ones that cover the themes listed in what about the movements.


MY STUFF

Didn't really leave myself enough time. I did 3 rounds of 400-m run, 15 bodyweight deadlifts, and 8 slow sit-ups.


GENERAL FEAR LEVEL: 7

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