Metcon:
3 Rounds
200m Run
21 Wallballs 20/14lbs
15 Chest to Bar PullUps
9 Line Facing Burpees
1:00 Rest
-3:00 Rest After Final Round-
1 Round
400m Run
40 Wallballs
30 Chest to Bar Pull Ups
20 Line Facing Burpees
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David Rueckl
28:58
Scaled to black and green band pull ups, 20# wallball.
Showed up and moved forward 30’.
49 ers win 27-24
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Pauly VanderKelen
DL: 10 reps @ 135,185,225,275,315, and 340#
4x12 Shrugs @ 245# / 3x11 Overhead Tricep Extension with a 110# barbell alternating with 4x16 Lying Leg Circles with a 3-peg Tri-Flexor on each foot and 3x11 Incline Arm Curl with 40# dumbbells / 3x11 Tricep V-Pushdown @ 85# alternating with 3x11 Preacher Curls with 40# dumbbells / 4x11 Hammer Curls with 35# dumbbells.
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