Skill/Strength:
EMOM 10
1: 5 Overhead Squats at 40%
2: :15-30 Face Up GHD Hold
Metcon:
30 Burpee Box Jump Overs 30/24” (any angle)
40 Cal Row
30 Deadlifts 315/225lbs
40 Cal Row
30 Burpee Box Jump Overs 30/24”
-20 min cap
-Scale Deadlifts to no more than 70% 1RM
Mandatory Mobility:
3 min hamstring smash per side
3 min calf smash per side
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David Rueckl
19:05 scaled 20” BJ
EMOM PVC. (Taken from the rack)
That was a lot for an old man. Showed up and moved forward 30’
13
0
Justin Peterson
14:43. Pleasantly surprised by that!
Did DL 8/7/6/5/4 and my body liked it.
13
0
Matt Clisch
14/30 burpees.
Scaled to burpee box step ups.
Just happy I was capped on the second round of burpees and not the 1st.
10
1
🤣
Pamela Gehl
8 cals left in 2nd row at cap
155lb deadlifts, 20" box step overs
OHS 35lbs/20sec GHD hold
BPress 5x5 @ 75lbs
13
0
Sylvia Christensen
14:55
BACK didn’t blow up 🎉 105# OHS. 1 mile run. 3 sets 5 strict pull-ups 5 strict dips into 3 sets 5 strict banded pull-ups + 5 strict banded dips
10
0
Theresa Rosenquist
Rest Day
Feeling kinda yuck. Maybe the heat & humidity is crushing my soul.
8
0