Skill/Strength:
3 Attempts
Max Hang From Pullup Bar
-Rest 1-2 min between attempts
Metcon:
AMRAP 15
4 Ring Muscle Ups
8 Deadlifts 185/125lbs
12 Wallballs 20/14lbs
-This workout is intended to be done at a weight that you can go unbroken pretty easily so scale the deadlift and wallball weight accordingly
-Scale RMU to BMU or pulls+pushes if needed
Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
Every 2:30 for 3 Rounds
Bench Press at 74% 1RM
1×10, 1×9, 1×8
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Autumn Jarvis
7+4 RMU (progression from floor with blue band) rest as written
Max hang ✅
14
0
Carrie Schatzman
7+4DL; scaled; low banded rr/rd; DL @125; 12#wb
Max hang ✅Hip strength/stretch accessories;
10
0
Danielle Stelmach
6 + 1 WB *banded low RMU progressions; feet suspended
1 min hang x 3 | HSW practice in open floor
5
0
David Rueckl
7 rounds at the buzzer.. RRPU 185 # DL 20 #WB
Showed up and move forward 30’
12
0
Jamie Burbey
8+15 (3/12 WB) Rx
1:10, 1:00, :25 L sit on 45# plates Cody got a good laugh 😂. That's enough, yaay fitness 🇺🇸🤘🏻🫠🤘🏻🇺🇸
12
0
Justin Bruehl
7+3 mus
1min/1min/1:016969 Cody said save your best attempt for the end 👌
12
2
Justin Peterson
8+8 DL. Everything unbroken, except my heart 💔
11
3
Nathan Henrigillis
7 rnds - 14#wb, 185 dl, ring row/dips
Unweighted wb final two rnds; 1:00 max hang
12
0
Pamela Gehl
5 + 5 deadlifts scaled
low ring progression
1 min/1 min/30 sec. - arthritic fingers didn't like it!
13
0
Theresa Rosenquist
6R + 3 M-RMU**
**Scl’d AF!! 1 SRPU + 4x {RR+trans.+RDs, #125 DL, SA DB Thrust #20. 170 cal bike pre & mob pre & post. 2.75 mi walk.
9
0