ALLIGATOR ALLEY

1) Warm Up: Bar Bell Plex: 75#, 85#, 95#, 105# w/ burpee chaser

2) Strength: Find 3RM Bench Press

3) Stamina: 5 Rounds: 2x bench @3RM, 5x Curtis P(115#), 10x alligator push-ups

4) Work Capacity: Nicole: AMRAP 20 minutes: 400 M run, max pull-ups (repeat when you drop off the bar)

5) Durability: 3 Rounds: Hip Mobility, 2 min plank hold, 2 min back ext


1. Rx'd except for the last set..weight was too high and had to drop the weight down 10 lbs or so..
2. 185
3. RX'd
4. RX'd..6 rounds..pull-ups = 14,10,8,8,9,6
5. Done!..except for the hip mobility part..still need to find out what that consists of...

As usual..tough workout..one of my friends showed up right before I started doing the nicole WOD..he just accepted his commission in the USMC last year..anyways..its a good thing he was their cuz he helped push me..I think I actually said at one point in the workout that I hated him :/ lol..but it was good cuz he def helped push me..but yea...awesome workout..feelin good about it..

p.s. to Nicole...i HATE you!!