Metcon:
Run 700m (2 laps around building)
60 Deadlifts 135/95lbs
50 Chest to Bar Pullups
50 Front Squat 135/95lbs
60 GHD Situps
Run 700m
30 min cap
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David Rueckl
Worked all 30 minutes
Scaled to 15# no sit ups, did dumbbell raises instead. Worked hard and had a good sweat going!
I’ll take another small victory!! Moved 6” in my marathon today, but passed everyone eating Uncle Mikes Kringles this morning!
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scaled, capped
finished 10 sec after cap. only had my lifting shoes 🤷♂️ 700m row bookends. 50dl 40c2b 40frt sqt 30ghd 20 sit ups 135#bb
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Liz LeFevre
22:25. Different mods made due to back yard workout
#85- run a couple laps around yard, DL, push-ups, FS, ab mat sit ups.
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Pauly VanderKelen
DL: 10@155, 9@225, 8@275, 7@315, 6@345, 1@365#
4x11 Shrugs @ 225# alternating with 4x12 Lat Pulldown @ 110# / 4x20 Landmine Twists with 5,10,15,20, and 25# / 3x10 Overhead Tricep Extension @ 100# alternating with 3x12 Seated Arm Curl with 30# dumbbells / 3x11 Tricep Pushdown @ 75# alternating with 3x11 Preacher Curl with 30# dumbbells.
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