Mobility:
3 Position Banded Shoulder Stretch
Metcon:
35 min AMRAP
400m Run
20 Handstand Pushups
200m Run
10 Overhead Squats 155/105lb
100m Run
5 Slam Balls 50/30lbs
Accessory Work:
21-15-9
Bench Press 95/65lb
Burpees
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Barb :)
100m bike and 5 ball slams short of 4 rounds
Bike, box hpu, pvc ohs, 20# ball
Dead
6
0
LAURIE MARTINEZ
3 + 400 M & 10 OH Ball Raises
16# Ball Raises vs HSPU, OH SQ @ 20#, SBalls @20#
14
0
Pauly VanderKelen
Assembled Rep Fitness Adjustable Bench!
Bench Press up to 285#, then 5x5 @ 230#, then 9 rep burn-out set @ 195# / Cable Chest Fly: 12 reps @ 25,30,35,40,45# / Cable Oblique Twist @ 45,55,65,75#.
0
0
Ryan Froelich
96 strict HSPU (135 OHS & 40 slam balls)
17
2
Nice Job Ryan! Just so you know I did mine with one arm
You are a formidable CrossFitter, sir!
Scott Adler
5+350m run (box hspu, 75# ohs, 20# slam)
Knee and hamstring all held together.
14
0
Theresa Rosenquist
WOD w/ Bestie @ FSF
15:41 Partner WOD: 3R4T - 200 ft. synchro WL & 40 BBJO (not sync’d) #HolyLegDay 😳 Mega ROM pre/post. #NotSorryIMissed35minSuckfst😆
12
0
Toni Wilson
4+40m
65#, hspu with plates, round 3 and 4 half hspu/half push press, 30# slam ball
19
1
Great job this morning!