Skill/Strength:
EMOM 6
3 Squat Snatches, unbroken at 60%
Metcon:
5 Rounds
15 GHDs
10 Hand Release Pushups
1 Rope Climb OR 5 Strict Pullups
-15 min cap
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David Rueckl
11:27 RX Ish first two rounds RX last three rounds GHD2//
Snatch@ 90#
Showed up and moved forward 30’
Fantastic turnout this morning! It was fun seeing everybody!
7
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Pauly VanderKelen
Front Squat: 10 reps @ 135,185,225, & 6 reps @ 255#
1 minute twisting bar hang / 200 meter Sled Push with 165# on the sled / 200 meter Backwards Sled Pull with the same weight / 4x16 Kneeling Ab Rollout wearing a 30# weight vest alternating with 12 reps of Lateral Raise with 20#,25#, & 25# dumbbells.
0
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