Skill/Strength:
Every 2 min for 7 Rounds
5 Deadlift at 65% 1RM
Metcon:
13 min AMRAP
12/9 Cal Bike
10 Kettlebell Swings 53/35lbs
10 Burpees to 6β Target on Rig
-Pet rock carry KB between the bike, open floor space, and rig as you transition between movements. It must always come with you.
Accessory Work:
40-30-20-10
Pushups
GHD Situps
25 min AMRAP
1000m Row
Max Effort Handstand Hold (against wall, open floor space, off box)
Mobility:
3 min Seated Straddle Stretch
2 min Hamstring Stretch, per side
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Jenny Wesolowski
5 + 8 cals
170# deads. 30-20-10 mod push-ups and ghd sit ups. 25 min AMRAP accessory. Rowed 4200ish meters. Ugh.
14
0
Jordan Teague
4 rd + 4 cal
DL 165#
Pushups/ AbMat sit ups with Tina.
I did 5 full GHD's for the first time ever!
10
1
Nice! I love and hate gHDs at the same time! π€£