Skill:
7 min EMOM
5 Strict Pullups (pause at the top for 3 sec.)
Metcon:
20 min AMRAP
Run 400m
60 ft. Walking DB Lunges (50/35)
10 DB Shoulder to Overhead
Accessory Work:
Every 2 min for 4 rounds
3 Power Cleans from Hang @ 70%
-Cycle if you can
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Cody Stelmach
6 + 6.9m
All Strict pull-ups unbroken ✅// EC HPC @ 175 // SO FUN! 6.9/10 would recommend
13
1
Grace Adler
4 +500m bike
1200mbike=400m run, 25# DB, 20 in place lunge. EMOM done -very short 3 sec pause.
14
0
Jim Koehler
5 rds. 500 m row, 35#, 3rds of lunges just bodyweight
165# hpc. banded strict pu's
10
0
Justin Peterson
5+206.9m with 60lb DBs. 0/10 would recommend.
Strict Pullup work done unbroken
14
0
Krystal Lowney
4 + 10 STO 25#
35s were too unsteady and if I’m gonna scale, I’m gonna make it worth it😜
12
0
Theresa Rosenquist
4R + 3 WL
Sub’d: 300 SU (~2:15/400 pace)& #20 DBs. Strict pull-ups = Banded & neutral grip, 4/round. Mega hip & shoulder shmashing.
18
0
Todd Rocheleau
6 rds - biked .8 miles each rd, body weight lunges and 45 lb strict DB press
10
0
Toni Wilson
4+200m Rx
PU 3-5/round, first round no bands and added thin band, then thicker band, then both thick and thin band by round 7
17
0