Skill/Strength:
EMOM 8
1: 3-10 Strict Narrow Grip Pullups
2: 3-12 Toes to Bar
Metcon:
For time
10 Shuttle Runs (25ft down and back=1)
30 Handstand Pushups
10 Thrusters 135/95lbs
20 Handstand Pushups
15 Thrusters 135/95lbs
10 Handstand Pushups
20 Thrusters 135/95lbs
10 Shuttle Runs
-20 min cap
-Choose a Thruster weight that you can do in sets of 5+
Mandatory Mobility:
3 min delt smash per side
3 min lat smash per side
3 min forearm smash per side
Optional Additional/Alternative Work:
5 Rounds
Row 250m
8R/8L Dumbbell Snatch 50/35lbs
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Cass Baier
12:30ish scaled af, lots of sets and still gross (65#, HSPU off box- last 10 real with abmat)
EMOM ✅
14
0
Cody Stelmach
Rest day
#wintheday
16
2
You would rest on a volume HSPU and Heavy Thruster WOD 🤦♂️
Well duh can’t win the workout one day and take dead last the next 😂 I’m also just not feeling well too, so it was going to be a rest day regardless
David Rueckl
15:38 scaled HSPU off box 95# Thrusters
EMOM banded pull ups GHDS.
Showed up and moved forward 30’
16
0
JORDAN MAGGLE
13:57
EMOM : Focused on quality reps
METCON: HSPU off box, thrusters @ 105#
10
0
Steve Kaster
11:42 w/ 2 mat SHSPU, 10 SP @ 135, 9 SP and 6 DL. @ 135 and 10 each to finish. Bike for run
11
0