Metcon:
39:69 min AMRAP
6 Bar Muscle Ups
9 Wallballs 25/16lb
6 Kettlebell Swings 70/53lb
9 Toes to Bar
-100m Run Door to Door before each movement
-Do NOT run to the 50m mark and back
Accessory Work:
16min EMOM
Work for :30, rest :30
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Swimmers (2.5 lbs plates optional)
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Hollow rock
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Arch rock
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Banded lat pull with hollow hold
Rest as needed, working toward maintaining good shapes for the full working time
Mobility:
3 Position banded shoulder stretch, 1 min per position
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Alex Ebert
6rds exact. Started to rip at 5 rounds.
Switched to strict pull ups and GHD last round. BMU with purple band. Felt good!
3
0
Barb :)
5 plus 2 wall balls
125m rowing, ring rows/push-ups, 14# slam ball, 26# kettle bell and toes to j cup.
2
0
Ian Wilson
8 + 169 m of 9
Hurt my back a little more and shredded my hands all in the pursuit of letting Dusty catch up and win. That's the kind of friend I am.
14
2
Jacob Anason
6 + 1 BMU + 100m run + 9 wall balls + 100m run
Ripped on last set of BMU, skipped remaining reps
6
0
Lauren Tamura
6 rds + 9 WB and 100m run after
BMU progression 9 successful total (3 per round for first three rounds) 15 failed attempts. Then switched to 6 box BMU in rounds 5, 6, and 7
12
0
Liz LeCaptain
5 + 6KBS + 25m
coffee chat ☕️ / 5 rounds of 3 tire flips + 6 sledgehammers + 9 tire jumps / 16 EMOM :30/:30 flutter kicks, hollow rock, superman, plank
20
0
Theresa Rosenquist
10 mi bike
Single speed Eddy!❣️Flat. ☀️🥵 3 miles ➡️⬅️ mowed yard. ☀️🥵🥵☀️
12
0
Trevor Snyder
At the 9 t2b short of 4 rds rx
Showed up late, hopped in around the 22-23 minutes left mark. That length of time was plenty sufficient
4
0