Skill/Strength:
EMOM 12
Odd: Row 14/12 Cals
Even: 10 Burpees Over Rower
Metcon:
6 Rounds
5 Devils Press 50/35lbs
8 Alt. Pistol Squats
15 GHD Situps
15 min cap
Accessory Work:
3 Rounds for quality
5 Slow Negative HSPU to 6” deficit (kick up to lockout, slowly lower yourself down, come off wall)
5 Slow Negative Strict Pullup Descents (jump up to the top of a pullup and slowly lower yourself down)
Mobility:
3 min glute smash per side
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Erika Donaldson
EMOM ✅️BUT IT KILLED ME
13:50 25# devil's press, pistols and GHD RX
COFFEEE CHAT!
13
0
Jenny Wesolowski
12:53
30# db, 1 set ghd then amsu with 14# ball, pistols w foot in front. EMOM easier than I thought
9
0
Mel Sanders
12:14 mod
DP #20, Pist half toe on top, half narrow sq | EMOM row 12-10-11-11-11-11, burp 10-10-8-8-8-10
12
0