Skill/Strength:
7 Rounds
:30 Echo Bike Sprint, 1 min Rest
-Log total cals
Metcon:
10 Rounds
5 Box Jumps 30/24”
5 Burpees to 6” Target
5 Burpee Box Jump Overs 30/24”
-Put the boxes back where they belong when you’re done! (They go behind the Echo Bikes)
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Mel's Husband
T test #1
2023 test. 21 Bjo 15cal row 9 bbjo repeat then back up 9bbjo 15 cal row 21 bjo repeat. 15:33. 24" box. wife did same thing, and beat me. now she wants to do lunges....cripes....did bike after wod
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Pauly VanderKelen
4x11 Strict GHD Sit-ups with a 45# plate on my chest alternating with 4x12 BOBBR into chest @ 155# while waiting for the bench.
30 degree Incline Barbell Bench Press: 10 reps at 95,115,135,165,185, and 7 reps @ 200# / 4x13 Cable Chest Fly @ 50,55,60, & 65# / 2x6 80# dumbbell chest press @ 45 degree incline & 2x6 @ 30 degree incline with the same weight.
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