Strength/Skill:
Every 90 sec for 8 Rounds
Clean Extension + Clean High Pull @ 95% Clean & Jerk Max
Metcon:
Row 500m
10 Front Squats 135/95lb
Row 400m
11 Front Squats 155/105lb
Row 300m
12 Front Squats 185/125lb
Row 200m
13 Front Squats 205/145lb
Row 100m
-Reset rower to zero each round
-Front Squats are from the ground
Accessory Work:
5 Rounds
20 Alt. DB Curls
10 DB Side Raises
10 DB Front Raises
Mobility:
4 min Partner Quad Smash, per side
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Cody Stelmach
12:53
All unbroken except for 205 (5,4,4) // Clean pulls at 240#// surprisingly super fun and EZ
12
0
Jacob Anason
10:28
Rx weight from the rack due to ripped hands from yesterday. All sets unbroken
8
0
Kevin Hansen
10:06 (but forgot the last 100m row π€·ββοΈ)
275# (went off 1RM Clean)
17
5
Clock is still going.
Time is still ticking
Gym closes at 7:30 if you would like to finish that last 100m!
Are you done yet?
Mike Cegelski
RIP
Finished after cap. Took 69 chances at 205, eventually did 4 squats, couldn't clean it again. Tried to be an absolute unit like Jim K, was unsuccessful. Tough break.
Clean stuff 225#
13
1
Theresa Rosenquist
15:03**
**Mods: KBs @ #18βs/26βs/35βs/35βs π΅π₯΅β οΈ. Strength@#90. Mobility post!!
11
0
Tim S.
Official safety hazard
Became a hazard. Wasn't easy but was SUPER FUN. Thought I'd be cute and try Rx til 205 squats. Died at 4. 155# finish. Finally a Coach called me a "safety hazard" hell yeah.
7
1
ππππ