Skill/Strength:
EMOM 8
1: 6R/6L Dumbbell bent over rows, pick weight
2: 10 GHD Hip Extensions
Metcon:
2 rounds
Run 800m (do not open garage doors, unlock small doors or run inside)
30 Toes to bars
15 Thrusters 115/75lbs
-20 min cap
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David Rueckl
Community WOD with Steve, Kelsey(Noah Weston and Eli) and Kyle.
Coach T had a super fun cardio this morning. In between we got to do some core work. The last movement was hollow hold and norms, a.k.a. Superman. Showed up and moved forward 30.’
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Pauly VanderKelen
Back Squat: 10 reps @ 135,185,225, & 275#
1:20 twisting bar hang spine decompression / 2x15 Leg Extension @ 75# / 2x15 Prone Leg Curl @ 55# / 4x10 Kneeling Ab Rollout wearing a 32.5# weight vest / 20 reps of Lateral Raise with 15, 20, & 25# dumbbells.
1
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