Skill/Strength:
6 min EMOM
5 Strict Pull-ups (add 5 sec negative if 5 strict pull-ups are ezpz)
Metcon:
5 rounds, each round for time, of
7 Bar Facing Burpees
9 Hang Power Snatches 95/65lbs
7 Bar Facing Burpees
9 Thrusters 95/65lbs
-Rest 1 min between each round.
Accessory Work:
Every 1 min for 10 mins do
20 Wall Balls, 20/14 lbs, 11/10 ft
Mobility:
2 min KB forearm smash
2 min lat smash each side
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Jenny Wesolowski
15:50
40# + wooden plates. Went light today and took it chill. Easier effort so slowed down the burpees. Light weight so cycled all ps rapidly from high hang.
9
0
Liz LeCaptain
10:30 modified
barbell at 35#, GHDs instead of burpees and no 1 min rest (straight through)
11
0
Molly Leiterman
16:27 RX
Pull ups off box/focus on negative
100 wall ball accessory EMOM
11
0