Skill/Strength:
12 min to establish max complex:
1 Power Clean+4 Alt. Front Rack Lunges+1 Shoulder to Overhead
Metcon:
AMRAP 15
15 GHD Situps
Run 300m
6 Alt. Single Arm Devils Press 70/53lbs
5 Ring Muscle Ups
-Scale RMU to Strict Pullups+Ring Dips (with bands if needed)
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David Rueckl
3+ 75 meters, scaled RMU
Complex to 135 and did front squats instead of lunges to save the knees. Showed up and moved forward. 30’
Civilized coffee and chat with friends.
5
0
Erika Donaldson
3+150m run
40#dumbell. Low rings with blue band. Complex to 115# coffee with fit people
5
0
Joe Nygren
3+250m. Scaled
50# DB, 6/15 rmu successful. 155# complex. Super fun PT before!
7
0