240929

2024 VAULT 13: "SERPIENTE DE MUERTA"
SHIFT Version
10 Min AMRAP
12 Dumbbell Deadlift
8 Lying Leg Lifts
4 Low Burpee Box Jump

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Goal: 5-7+ Rounds

Scaled: 40 lb. Dumbbells, 20" Box
Score: 7 rounds + 4 Deadlifts

Warm-up 10 minute row: 2143m, 2:19.9/500m

Hybrid Bike: Rountree Branch Trail plus Belmont Trail
Distance: 22.69 Miles
Time: 1:54:15 11.9 mph avg.
Elevation Gain: 1065 ft.