Strength/Skill:
Every 2 min for 4 rounds
7 Pause Front Squat @ 60%
-One second pause in the basement
-Lead up with the elbows
Metcon:
9 min AMRAP
3 Muscle Ups
6 Shoulder to Overhead 115/85lbs
9 Box Jumps 24/20″
Accessory Work:
15-12-9
Slam Ball (Catch the bounce) 50/40lbs
Box Jump 36/30β³
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Brittany Nohr
6 rds
Sub strict pull-up and dips for mu. Squats at 125. Post wod jog with Celia and rom wod with friends!
6
0
Cody Stelmach
6.969 rounds rx
6 + 8 BJ rx // 175# Front Squats
9
3
Grace Adler
β
banded BMU attempts (broke a band and shifted to 3 strict pull up and 3 strict ring dips for 1 MU), rx S2OH, box step ups. FS @95(3)105#(1).
14
0
Heather Phillips
5+5S2OH
Mod MU, 65# S2OH
FS@70(1),75# (3)
PU work 5x5- w/2 green band assist up
7
0
Theresa Rosenquist
6R + 3 M-MU**
**M-MU=3 RR+3 B-RD, SA KB S2O @#30, B-SU. FS @#75 (actual FR). Access: 6:10 w/ AB Cals & #30 SB. Post: mobility!!
17
0