1.) EMOM 8
3 Deadlift @ 75%
2.) 20 min Partner AMRAP
10 Synchro Box Jump Overs 24/20″
Accumulate 150 Double Unders – One athlete works at a time
10 Synchro Toes to Bar
Accumulate 30 Assault Bike Cals – One athlete works at a time
10 Alternating Power Cleans 185/125lb
Partner Run 400m
*2.) Find max effort single set of strict ring dips then complete 3 sets of half the reps of your max set
ex. if your max set is 10 then complete 3×5,5,5
*3.) 4×10 Pullups
3 Deadlift @ 75%
2.) 20 min Partner AMRAP
10 Synchro Box Jump Overs 24/20″
Accumulate 150 Double Unders – One athlete works at a time
10 Synchro Toes to Bar
Accumulate 30 Assault Bike Cals – One athlete works at a time
10 Alternating Power Cleans 185/125lb
Partner Run 400m
*2.) Find max effort single set of strict ring dips then complete 3 sets of half the reps of your max set
ex. if your max set is 10 then complete 3×5,5,5
*3.) 4×10 Pullups
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Bradley Boockmeier
2 Rds + 5 PC with Tom F. If anybody needs lessons on how to synchronize their movements, Tom and I can help.
#345 DL
8
0
james macco
2 + 150 dubs w/ Ian W. (P.C.'s @ 155#) Synchro T2B were on point!
DL @ 285# / ring dips for EC.
8
0
Pauly VanderKelen
2 rounds + 25 meters with Wifey
345# DL triples / Mobility - still very sore from Murph :/
1
0
Rachel Meyers
1 round + 5 cals did wod alone. Box step overs, 75 SU, ring rows, PC #85
DL #115
8
0
Theresa Rosenquist
2R + the 160 reps**
w/ Troy. **WOD mods: B-SO(16”)/SU/kip.knee lifts😃/#65 PCln/500m row. DL:#190
0
0
Tom Fameree
2 rds + 205 reps (5 pc) with Brad B. Pretty sure we’re brothers as our sync was on point.
255# DL
10
1
That was the greatest synchronization CFGB has ever seen.