1.) EMOM for 8 minutes 3 Position Clean & Jerk
No Fails. Do not drop the bar.
2.) WOD
AMRAP in 17 minutes
5 Push-press 135/95lb
10 Knees to Elbow
15 KB Swing 2/1.5 pood
3.) 7 min Hollow Rock/Superman
Holds if you are unable to rock
4.) 5 x ME Deficit HSPU 6/3, rest 90 sec.
No resting in the basement, locked out is acceptable. NO RESTING ON YOUR NOGGIN.
5.) 5 x 5 Back Extensions, rest 90 sec.
6.) 3 x 10 Perfect GH Raises. No bouncing.
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6 + 2pp 85#
85# cj, then I had to help a friend move
12
0
Ted Kemen, Christian Stueber, Liz Goetz, Natasha Shanle, Robin Mueller, Michelle Johnson, Lindsey Koehler, Kayla Duchateau, Anna Schumacher, Rosa Francour, Brooke Allen and Daniel Greene
Anne Hoffman
5 rds + 4 PP 75#PP rest RXd
CJ emom 75# for 1st 4 min and 85# for last 4 min.
9
0
Che Ater
5 rds + 10 K2E Rxd PP and 36lbs KBS
85lbs CJ emom AND 23 UBDUs!!!!!!!!!!!! PR! Up from 14! SCORE!
18
0
Christian Stueber
Cleans & 1 Jerk @ 95#, 6 rnds + 2 K2Es (getting closer...) 95#/53# KBs
11
0
Daniel Greene
6 rounds + 5PP (#105) / #53KB
#95 for first minute, but Justin said it looked easy and to add #20. So, #115 clean and jerk last 7 minutes. Thanks, Justin!
15
0
Jacob Spielbauer
7 Rounds Rx
155 3 Pos CJMy hands look like something out of a horror movie.
13
1
My hands look pretty gnarly too!
Kacie Griffin
6 + 5 pp rx
Sub 45 lb plate shoulder to overhead for kbs; 115 c&j; my traps feel like they are going to burst. Saweet.
10
0
Krystal Lowney
6 Rds + 5 K2E
65# PP, 35# KB FYI...a week in 80 degree humid weather makes your palms SOFT, ouch.
16
0
Marcie Kyllonen
8 rds 85#/1.5 pood
70# c&j
20
2