“The Walking Dead 5K” by DB
5 Rounds For Time: (35min cap)
6 Deadlifts 315/215lbs RX+365/240 MRX 255/175
1000m Run / Row or 2.5k Bike
Core, Guns & Flexibility Development
2×15 Barbell Curls
1min High Plank Hold
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×15 Kettlebell Curls
1min Hollow Hold
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×15 Dumbbell Hammer Curls
1min Low Plank Hold
523 Rx ( 115lbs, 32kg, 24”, 20lb WB )
Complete in order listed, with reps of: 97/88/74/45/94/62/63
2023: 492 Rx ( 115lbs, 32kg, 24”, 20lb WB )
100/75/67/40/89/62/59
2022: 472 Rx ( 115lbs, 32kg, 24”, 20lb WB )
96/76/62/38/85/59/56