Metcon:
For Time
Row 900m
30 Thrusters 95/65lbs
1 Legless Rope Climb
Row 600m
20 Thrusters 115/85lbs
1 Legless Rope Climb
Row 300m
10 Thrusters 135/95lbs
1 Legless Rope Climb
Accessory Work:
3×10 Single arm banded shoulder rotation w/hold
Mobility:
5 rounds hold for 10 sec. each time – Box lat stretch with PVC
Foam roll lats 3 min each side
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20:??
75 95 115 lb thrusters. 6 rope pulls each round. Oh those thrusters....
11
0
Heather Phillips
25:37
Thrusters: R1@65#, R2-5@65#,15@75#, R3-failed at 85#, 10@75#
Regular rope climbs
19
0
Liz LeCaptain
19:10
subbed Handstand Pushups/25# plate deficit HSPU/45# deficit HSPU for thrusters
19
0
Theresa Rosenquist
100. WOD w/ friends @ FSF/CFA
🚫Rx’d!! 🚫🤕 🚫☠️!! 15 min AMRAP: 30 snatches (#35) -> 30 snatches (#40) -> 30 snatches (#45) -> ME snatches (#50)
16
0