Metcon:
35 min AMRAP
20 Hang Squat Snatch 115/85lbs
20 Deficit Handstand Pushups 2×45/1x45lb plate
20 Front Rack Lunges 115/85lbs
Run an object to the new gym (Dumbbell/Kettlebell/Wallball/Slamball)
Accessory Work:
4 rounds
100ft Yoke Carry (1-45s/1-25s)
4 ring MU
100ft sandbag carry
*10 min time cap
Mobility:
Lacrosse ball teres major/upper lat area) for 2 min on side. Move arm thru full range of motion. Do against the wall
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Alex Ebert
1 plus 14 snatch scaled
Scaled to 95#. Ran 1 mile outside around the station, and no deficit for HSPU
2
0
Krystal Lowney
1 rd + all strength stuff.
55#, deficit with 45s but an abmat in the middle. Ran w/ 20# DB.
6
0
Megan Vogel
1+20 Lunges
Walked/Ran trying to catch dan with a dumbbell. Every time he heard me coming he went faster!!!!!
6
0
Mike Cegelski
1+11 Snatches
PT: Banded BMU work (down to just a blue band), Air Raid, HSW
2
0
Theresa Rosenquist
1R + everything except 2nd trip***
***super Scl’d: #26 KB Sn->gob.sq-lunges-deficit push-ups. EC: Hvy KBs & DBs & stuff to new space.
0
0
Toni Wilson
Done
75#, 10 hspu with abmat and 25# plate and half with 35#plate, carried 2x12# db (1 - 25# db would have been better, hard to run with one in each hand), stopped after one full round
7
1
Thanks for the tip! Went with one 20# and it was plenty hard!