Strength/Skill:
Every 2:30 for 5 rounds – 5 Front Squats @70% with Squat Therapy Bands
Metcon:
9 min AMRAP
1 Rope Climb
1 Squat Snatch @80% 1RM
Accessory Work:
4×8 I-Y-T with 2.5-5lb plates
Mobility:
3 min Single Leg Saddle Stretch, per side
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Barb :)
6 plus 1 rope pull
3 power snatches with attempted overhead squats 25#, rope pulls
75# front squat
9
0
Jenny Wesolowski
105# fs. Used lifting shoes
Some strict presses, barbell hip thrusts, and 3 x 10 ghd sit ups. About 15 min cardio: 800m run, 5 min assault bike, 800m run. Practiced foot placement on rope.
5
0
Jim Koehler
17-20 rds. 215# sn, legless rope climbs
350# front squats. 6,250 m row
10
5
Megan Vogel
DNF
first wod and lift ive ever bowed out… (knee).
Tomorrow will be better.
15
2
Mel's Husband
8 scaled
185# frt sqt comp. 3 rope pulls with equal amounts from floor and from a box. 135# semi-sqt snatch. Knee flair/issues. If it ain't 1 thang its another. Compared to the rest of the week this one was butterflies and rainbows.
6
1
Sylvia Christensen
145# FS
120# first round, 115# the rest because soft elbow. 6-9 rounds. Jk it was probably like 5
6
0