1.) 20 min to find 1RM Backsquat
2.) 12 min AMRAP
5 Medball Pull-ups
10 Medball Cleans
200m Overhead Medball Run
*3.) EMOM for 15 min. 1 Snatch @ High Hang 70%
*4.) Cycle 3 times:
ME Ring Pull-ups, rest 45 sec
ME Strict HSPU->Kip HSPU (rest on noggin means end of set), rest 45 sec
ME Strict Pull-ups, rest 45 sec
ME Ring Dips, rest 45 sec
*5.) 3 x 1000m Rows, rest 1:1
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3 + 8 cl @ 14#
230# bs pr
13
2
Marcie Kyllonen, Anna Schumacher, Antonia Shanle, Todd Rocheleau, Kayla Duchateau, Mary Stueber, Ryan Froelich, Lindsey Koehler, Liz Goetz, Michelle Johnson, Troy Foley, Katie Warden and Pauly VanderKelen
Alyssa DeNoble
3rds+100m strict pull-ups no weight
185# hbbs PR. Extra credit done.
17
1
Great job on the PR!
Anna Schumacher
4 rounds + 3 pull ups
275# hbbs not a PR - completed the extra credit
21
1
No problem girl, you're a great extra credit friend'
Anne Hoffman
2 rds + 30 m run 14#
185# BS not pr
20
2
Jake Plennes
4+10 cleans
315 BS no pr. 135# snatch. All strict ME movementsME ring pull up 8,7,7,6. ME HSPU 6,5,6,4ME pull up 10,10,9,9. ME ring dip 12,14,10,11
14
0
Kayla Duchateau
4+3 pull ups
Extra credit done
16
1
Thanks for being my extra credit friend again! Especially for that row...
Kimberly Nault
4rds+1 pull-up handi-WOD
5 push-ups, 10 pull-ups (4 butterfly pr), 15 sit-ups
11
0
Marcie Kyllonen
4rds+6cleans 14#medball-8#medball pus
140# hbbs...no pr. Extra credit done.
11
0
Natasha Shanle
3 rds 8# wb for PUs/14# wb for cleans/run
Worked up to 195# x2 for bs - sore hip flexor/groin
7
0
Pauly VanderKelen
4 Rds + 50 Meters
325# HBBS / Failed PR attempt at 337# / 135# snatches / PR of 5 strict HSPU in first round of the 3 round cycle.
0
0
Tina Schmidt
4+4 cleans (14#) subbed GHD med ball toss for pull-ups
230# HBBS 10# PR
27
1
Nice PR!