Skill/Strength:
2 Rounds for quality
10 Scap Pushups
10 Scap Pulls
Max Handstand hold
Max Hang from pullup bar
Metcon:
Every 4 min for 5 Rounds
Row 500m
5 Touch N Go Power Snatches 155/105lbs
-Scale Row distance to finish under 2 min
-Scale Power Snatch to 70%
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David Rueckl
Community WOD, team silver sneakers with Tom and Steve
Showed up and moved 30’’ Forward.
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Pauly VanderKelen
15° Bench Press: 10 reps @ 95,115,135,165,185, & 205#
3x12 BOBBR into hips @ 260# / 3x10 Strict GHD Sit-Ups with a 75# dumbbell alternating with 3x15 Chest Fly @ 70# / 3x8 Strict Bar Dips with 30# on the weight belt / 50 UB reps of ATY Crossover Symmetry with the 7# bands.
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