Skill/Strength:
5 Rounds
:20 sec iso pullup and hold (hold chin over bar for 20 secs, or as long as you can)
Rest 1 min
Metcon:
27-21-15-9-3
Bike Cals
Weighted ab mat sit ups 45/35lb plate
Hand Release Pushups
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Danielle Sherman
Open gym
Thursday’s snatches and a back squat EMOM. Run with Herman after
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Pauly VanderKelen
Bench Press: 10@135#, 9@165#, 8@185#, 7@205#, 6@225#, 3@245#, singles @ 265,285, and 295# / 5x3 @ 250# / 1x12 @ 165#
5x11 Strict GHD Sit-ups with 50# on my chest alternating with 5x12 Cable Fly @ 40,45,50,55,57.5# / 4x10 Strict Bar Dip alternating with 4x10 BOBBR into hips @ 205#.
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