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Friday, September 5, 2025

Western Lyre Snake

Skill/Strength:
EMOM 6
2 Pause Back Squats at 65%

Metcon:
Every 7 mins for 3 Rounds
12 Shuttle Runs (25ft down and back=1)
16 Power Snatches 135/95lbs
24 Toes to Bar
-Scale weight and reps to finish under 6 min per round

Mandatory Mobility:
3 min adductor smash per side
3 min trap smash per side

Optional Additional/Alternative Work:
4 rounds for quality of:
10 L/10 R GHD Russian Twists, pick load
10 Glute Ham Raises

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Alex Ebert
It’s a trap
22/24 T2B, 15/24T2B, and finished at 6:58. BS @225
10
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Amelia Bloch
Idk too much math
Squats @120
13
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Anna Ebert
5:15/5:35/6:29 65# hanging knee raises
BS @ 110#
10
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Ashley Brocker
5:08/5:16/5:32
0
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Autumn Jarvis
4:3?/4:45/then took my time .. 🫠 65#
Squats @ 135#
15
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Carrie Schatzman
BS 135#
Scaled Metcon: bike, 65#, hkr;
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Chelsea Sherman
65# & all 6 minutes
Tired today. BS @125#
16
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Conor Berndt
3:56/4:29/4:39
Spicy 🌶️
17
1
#unit
Mike Cegelski
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Danielle Stelmach
5:53/17 T2B @ 6:00/6:49 *85#
BS @ 135#
9
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David Rueckl
Scaled toes to J cup for 12 and hanging knee raises for 12. 75 # snatch.
Squats @ 165# to save my knees. Showed up and moved forward 30.’
13
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Derek Zehms
4:28/4:11/4:17
Subbed 24 GHD because of Hurt hand 😢
7
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Erika Donaldson
Metcon w/55#barbell
Squats@120#
9
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Ian Wilson
Fun, Friends, Fitness, Friday, & JT
260# felt light, modified Metcon due to shoulder impingement
13
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james macco
5000 mtr on the Bike Erg
BS @ 205#
14
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Jamie Neubauer
Moved my wrecked body
12
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Jenny Renon
I didn’t get capped
Squats at 115#
7
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Jenny Wesolowski
4 something or 5, 4:58, 5:20 (70# and 15 ttb) did 30 ghd’s at end to make up for ttb
BS @ 125#
6
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Justin Riege
✅ 24/15/24
250 BS
8
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Kaylee Salm
85# - 16 TTB
BS 185#
14
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Kimb Davister
Did yesterday’s WOD at 5:07
Pause BS at 175 and only got about half way through yesterday’s cleans up to the same weight
11
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Krystal Lowney
55# - 18 TTB
BS 125#
14
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Liz LeCaptain
5:00/5:25/5:50 @ 65#
Squats at 130#
12
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Liz LeFevre
Squats-#150
No Metcon. Just came to squat😍🍑
9
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Mike Cegelski
4:03/4:20/4:35
10 Shuttles/13 PS/19 T2B
13
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Pamela Gehl
55lb - 8-10PS and 24 knees to chest
BS 85lbs
14
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Samarth Mistry
5:10/5:55/6:30 sc 65#, 20 T2B
Squats 175#
5
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Sylvia Christensen
4.5 mile run
4:13, 5:33, 6:20 lmao I don’t want to talk about it. Still coming back 🥲
7
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Travis Bittermann
Did
4:15/5:10-20/4:58 meh
8
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