Metcon:
3 rounds, each round for time, of
Row 500m
15 Dumbbell Squat Cleans 50/35lbs
Dumbbell Overhead Walking Lunge 50/35lbs 100ft
15 Dumbbell Snatches 50/35lbs
Row 500m
-Rest 3 mins between each round
-1 DB
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James Mueller
32:06 RX Justin, Sam did okay coaching you can keep her for now.
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Pauly VanderKelen
500 meter Row WU complete in 1:25 / DL: 10@155#, 9@225#, 8@275#, 7@315#, 6@365#, singles @ 395, 415, and 435# / 5x5 @ 365#
5x12 Tricep Pull-down @ 62.5# alternating with 5x10 Lying Dragon Flags and 5x12 Preacher Curl with 30# dumbbells.
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