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Friday, July 1, 2022

Retest 032121

Monday, July 4th, we will have reduced hours from 8am-Noon with a rolling schedule (show up whenever you’d like) to do Lumberjack 20 hero workout or your own Open Gym workout!

Grant will be hosting the Beer Mile at his house this Saturday, July 2nd at noon. Budweiser will be provided to runners. If you’d like another beverage of choice, please bring it yourself.

Metcon:
20 min AMRAP
5 Squat Jerk 95/65lb (the goal is to catch below parallel, so scale accordingly)
5 Muscle Ups
30 Jumping Lunges
20/16 Cal Bike

Accessory Work:
3 Rounds for time
100 DU
10 Burpee box jump overs 30/24”
10 Thrusters (135/105lbs)
30’ HSW

Mobility:
2 min Banded Hip Flexor Stretch, per side

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Alex Ebert
3 + 11 jumping lunges. High ring work and 95#
8
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Cassie Christianson
Just moved thru it
Super excited about 3 mu per rd! Sub snatch balance
6
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Chelsea Sherman
4 + jump lunges
Low ring MU with green band. Fun Friday!
8
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Cody Stelmach
5+ 5 SJ (RMU all unbroken!!!) // Accessory work: 16 min (first 2 rounds of DU unbroken!!)
Front squats 4x3 @185 (~65%) w/3sec pause // 3x8-12 HSPU // Hip and shoulder mobility for 30 min
10
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Danielle Sherman
5 + 2 MU
Low ring transitions
10
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Donny Covaciu
Cals, SJ 65#, Burpee PU, JL. 4+2 BPU
8
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Grace Adler
3+5 cal
Trainer bar squat jerk, low ring MUP, standing lunge.
2
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Ian Wilson
Fun with Friends
Did a lot of stuff, not sure if I got all the stuff, but the day is still young. Have a great Friday and 4th weekend! Added a 3 mile run, 300 sit ups & 300 dubs.
11
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Jacob Anason
5 + 1 squat jerk
RMU unbroken // accessory 15:33
8
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Jenny Wesolowski
4 + 5 squat jerks
45# bar, 5 pull-ups and 5 push-ups instead of mu. Dragonbowl practice.
7
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Justin Peterson
6+3 Squat Jerks
9
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Krystal Lowney
20:00
Tried to figure out the squat jerk at home but it wasn’t going well.🥴 Did a different 20 min workout with running, thrusters and pull-ups.
11
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Liz LeCaptain
3 + 2 RMU
coffee chat
10
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Maria Onaindia
5+3
55# squat jerk, burpee pull-ups Accessories-3 wall walks, 75# thruster, dubs sloppy but improving, did all 300
6
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Mel Sanders
4+5 SJ scaled
SJ took awhile to get movement 22#, ring dip(blk & blu)/pull Mobility & coffee
12
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Michael Green
Dragon bowl stuff
6
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Mike Cegelski
Accessory + some high hang snatches
12
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Theresa Rosenquist
18.5 mi bike/1:15:00
Biking w/ friends=priceless! “You know how to tell a cyclist is happy? …🦗…”By the bugs in their teeth.” 😆
0
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Tim S.
4+3mu scaled
hand-release push ups and strict pull up instead of mu. Xtra credit scaled the s%!t outta that too
8
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Yvonne Otero
3 rds, scaled
11
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