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Wednesday, July 28, 2021

Semisonic

Strength/Skill:
Every 2 min for 5 rounds – 6 Deadlifts @65% with Squat Therapy Bands

Metcon:
7 min AMRAP
1 Bar Muscle Up
5 Thrusters 135/95lbs
10 Pushups

Accessory Work:
EMOM 8
2 Sandbag Cleans
8 Burpees Over Sandbag

Mobility:
Lacrosse Ball Trap Region – 2 min per side

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Alex Ebert
6rds at 115#
DL at 225
7
0
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Austin Kutz
5 rounds
#355 DL
5
0
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Breanna Eger
4+1 mod BMU, mod push ups 95#
175#
10
0
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Carrie Schatzman
4 + 5 thrusters; baby bar MU’s w/45# plate; 65# thrusters; knee PU’s; 145# DL ; 50 GHD/ AMSU’s; Coffee chat :)
6
0
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Debbie Doeren
3 + 3 thrusters
Low bar on a box BMU, 55#, knee push ups 130# DL
2
0
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Dusty Neubauer
6 + 1 Thruster
Deads @ 265
9
0
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Grace Adler
4+5 thrusters
Banded BMU attempts, 85# thrusters. Finished 5 th round after cap. DL 145/145/155/155/155#
6
0
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Jacob Anason
6+2
245# DL // arms
4
0
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Jamie Burbey
5 + 6 reps, DL @ 275#
3
0
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Jim Koehler
4rds and 5 thrusters. 135# and box bmu.
235# DL. 7,000 m row
3
0
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Kevin Hansen
8r
290# DL
8
0
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Lauren Tamura
6 rx
225# DL
2
0
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LAURIE MARTINEZ
90# DL
0
0
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Liz LeCaptain
4 + 1 Push Up
135# DL / Coffee Chat ☕️ without Mike C
9
0
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Mike Cegelski
5+3 Push Ups
Banded BMU 275# DL Love all the great comments from 5:15am! Miss you chumps.
4
0
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Paula Soletski
135 dl. 4 rounds + 5 thrusters. Bar mu at chin height. Thrusters 55#. Pu on knees.
9
0
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Rachel Meyers
5 rounds, #75 thrusters
DL #125
8
0
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Ryne Koehler
4+2 Thrusters
275# DL
5
0
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Sarah Anderson
4 + 5 thrusters, 95#, box MU
DL 170#
4
0
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Sean Manion
4 Rds RX at 0515 class, what a great group and coach. Mike “No Show” Cegelski decided to sleep in.
255#
11
5
Toni Wilson
Tasha
Mike Cegelski
Sara Weber
Liz LeCaptain
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Sylvia Christensen
6.3 miles
4+1 MU / 205# DL
4
0
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Tasha
4 rounds
BMU 50/50, thrusters at 65, knee push ups. DL 170# Coffee chat without Mike C ☕️
9
0
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Tim Sanders
4+1
MU off box. 250#dl
3
0
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Toni Wilson
Upper back spasm after round 1, stopped and mobilized like a responsible adult
175#dl, coffee chat☕️without Mike C.
10
0
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Yvonne Otero
4 + 2 thrusters, jumping Pull Ups, 45#
115# DL
7
0
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