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Friday, July 10, 2026

Hydra

Today the East gym will close after noon class to set up for our annual competition, The DragonBowl! If you want to come spectate on Saturday, show up anytime between 9am-2:30pm to catch the action!

Today the East gym will close after noon class to set up for our annual competition, The DragonBowl! If you want to come spectate on Saturday, show up anytime between 9am-2:30pm to catch the action!

Metcon:
8 min on, 1 min off for 4 Rounds
10 Deadlifts 205/145lbs
8 Bar Muscle Ups
6 Front Squats 205/145lbs
4 Ring Muscle Ups
2 Snatches (any style) 205/145lbs
-Max distance run with remaining time
-Scale Snatch weight to 85% 1RM and use that barbell for the entire workout.
-Scale BMU and RMU to two different styles of any Push+Pull you’d like
-Always take note of time remaining when you start to run so you don’t end up far away when the clock beeps for the rest

Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
3 min hamstring smash per side

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Chelsea Sherman
~4:00 run each round
75#, box BMU, low ring transfers
12
0
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David Rueckl
700-600 -500-500 scaled. 8 pull ups 4 RR/Push up 120# bar
Showed up and moved forward 30’ Good luck to all the athletes tomorrow!
9
0
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Emily Rowland
Bike Erg 2350m, 1950 m, 1750 m, 1670m with barbell work at 95
2
0
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Eric Hansen
~4000m mod
115#, burpee c2bs, ring rows/banded dips
11
0
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Erika Donaldson
First time 800+ each round 75# banded BMU, ring rows/push ups
2nd time bike 150 cals total 65#
6
0
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Jamie Neubauer
700m, 650m, 650m, 850m
100# DL and FS. 80# snatch. 8 unbroken banded BMU (blue) each round. First time attempting BMUs since surgery 🙌. Continuing to build. Legs are so sore - those were the hardest FS ever
12
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Jenny Renon
what a time
9
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Jenny Wesolowski
900m/900m/800m/800m @ 85#, 8 unbroken pull-ups and 8 hand release pushups, 4 red band unbroken c2b and 4 ring dips.
50 ghd sit-ups before metcon
7
0
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Jessica Ploof
✅
75# barbell, 30” box BMU with 25# plate, burpee pull-ups
8
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Jim Koehler
25 bike cals each Rd. 115# and mods for muscle ups
7
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Justin Peterson
890/710/605/875
That was hard
11
0
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Kelly Glanding-Woelfel
Ran 800M+ each round
65# / BMU from box (no plate this time!), ring rows/push-ups
12
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Liz LeFevre
1000m row/rnd
#95/ ring row-push up/ pull up- push up
7
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Lucy Covaciu
600/500/500/400 -scaled
75#, BMU off box, RR & PUs Ran in between working on some rounds to keep baby happy
8
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Pamela Gehl
ran for more than 3 min/round
65lb barbell, jumping BMU, ring rows and dips
12
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Sara Weber
950-650-650-500
75# // bmu* jumping burpee pull ups, rmu* ring rows with push up
12
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Steve Kaster
162 cals bike, 135 #, ring rows, scap pulls, push ups
Great playlist today!
9
1
😄It was a good playlist! #DJSteve #LoveMollyHatchett
Theresa Rosenquist
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Sylvia Christensen
Stretched and mobilized for like 69 seconds
9
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Theresa Rosenquist
✅✅✅✅**
**Scl’d AF!! #135 DL, Bird perch 😳👊, #44 KB GobSq., Kip RPUps + RDips, #44 KBSn & KBS, Echo Bike: 12/13/16/20 Cals. Good day for skilz & stuff I haven’t done in YEARS!! 🫧🫧🫧🫧🫧
7
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