Skill/Strength:
Every 2 min for 5 Rounds
Deadlift 1×5 at 69% 1RM
Deadlift 1×5 at 74% 1RM
Deadlift 1×4 at 79% 1RM
Deadlift 1×4 at 84% 1RM
Deadlift 1×3 at 89% 1RM
-BAF Athletes can do Kettlebell deadlifts or PVC/Trainer Bar good mornings
Metcon:
10-8-6-4-2-4-6-8-10
Alt Front Rack Lunges 115/85lbs
Chest to Bar Pullups
-12 min cap
-Scale weight to go unbroken
-BAF Athletes can do bodyweight lunges or PVC/Trainer Bar Lunges and Box Jumping Pullups if needed
Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
3 rounds for quality
Side Plank, 1:30
20 Med Ball Rotational Throws, pick load
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Cass Baier
9:21@75# - shoulda done RX
DL 150-195 - got to workout with my sister & brother today 🎉
9
0
Celia Osorno
Finished just after cap*
65# & two banded SPU that did not feel scaled at all, but yay fitness
14
0
Danielle Stelmach
10:05 Rx | DL 245-262-280-300-315#
50 HSPU w/ ab mat - every break run 100m (I ran a lot! 😝)
6
0
james macco
10 lunges at cap. Subbed strict pull-ups for C2B. So, slooow.
DL - 275/295/315/335/355 (only 1 on last round. Form issues)
12
0
Jenny Wesolowski
8:52 scaled to pull-ups
Deads @ 180-235# pull-up capacity better today. Lunges unbroken.
7
0
Meghan Hersil
9:14 scaled
BW lunges and ring rows with an approx 20# baby vest.
DL to 115#
9
0
Pamela Gehl
1 C2B short of finishing at cap
scaled. 55lb lunges, jumping C2B
deadlifts, 155lbs-175lbs
Accessory strict press same as deadlifts today 45lbs-65lbs + 50 ab rollouts
15
0