1.) 6 min Calf/Achilles Smash
2.) 12 Rounds
1 Burpee Rope Climb (Jump up to the rope from the burpee – no step)
10 Box Step Ups 24/20″ with Dumbbell 50/35lb
100m Run with Dumbbell
*3.)Every 2 min for 5 Rounds
7 Front Squats @ 65% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 12 Rounds
1 Burpee Rope Climb (Jump up to the rope from the burpee – no step)
10 Box Step Ups 24/20″ with Dumbbell 50/35lb
100m Run with Dumbbell
*3.)Every 2 min for 5 Rounds
7 Front Squats @ 65% 1RM (does not have to be unbroken, just completed in 2 min)
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Christopher Adam
12:15🤨(leaving it since Brad told me to...22:12) arms/abs work
5
4
james macco
29:21
Also hung out with the cool kids at 7:15 and did all the reps. Woof. "Kelly" @ 27:29
11
0
Megan Vogel
open gym - busy day :/
FS EC... + 21-15-9 Row, WB, HSPU with EMOM Sq Snatch at 105#. Cut HSPU reps in half due to time.
4
0
Pauly VanderKelen
21:31
50# dumbbell held behind my neck and secured with both hands on the ends which was the most comfortable.
1
0