Skill/Strength:
Every 1:30 for 7 Rounds
6 Back Squat at 55% 1RM
Metcon:
3 Rounds
15 Thrusters 95/65lbs
25 GHD Situps
2 Legless Rope Climbs
Accessory Work:
3 rounds
60 Double Unders
12 Toes to Bar
Mobility:
Barbell Quad smash – spend a good 2-3 min on each leg
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Cody Stelmach
9:54 (SA DB Thruster) // 3:59 Accessory work
Felt good to be able to do toes to bar pain free today! // 69 min massage from Christy to help with hip/back
11
1
Welcome! ☺️👊🏻
Jordan Teague
11:45
45# Thruster, GHD to parallel, 3 rope pulls
Accessory Work: 6:40, 120 SU's, knee raises
7
0
Kayla Smith
13:39 rxish
Legless rope climb as high as I could (about 1/2) then finished the rest of the way with regular rope climb
11
0
Sarah Anderson
10:44
65# thruster, couple Legless rope pulls on 1st round then the rest w/ legs; 110# back squat
9
0
Ирина Радченко
11:44
First set of RC at 15ft; 10; 6.9 and very last one 3 pulls
BS @ 135.. did last 18 unbroken
8
0