1.) Hazelnut
3 rounds
21 Deadlift 225/155lb
15 Pull-ups
9 Box Overs 24/20″
Run 400m
*2.) 5 Rounds not for time
20m Overhead Walk 165/115lb
1 minute Handstand Hold
*3.) 9 minute AMRAP
50 cal AirDyne
50 Burpees
4.) 3 rounds
12 Back Extension
10 Hang to L-sit on pull-up bars
note: keep toes pointed and legs long while going into l-sit position.
*5.) Row Session
Row 1000m x 3 AFAP @ 28 S/R rest 90 seconds between segments
*6.) Power Jerk 65/3, 70/3, 75/2
3 rounds
21 Deadlift 225/155lb
15 Pull-ups
9 Box Overs 24/20″
Run 400m
*2.) 5 Rounds not for time
20m Overhead Walk 165/115lb
1 minute Handstand Hold
*3.) 9 minute AMRAP
50 cal AirDyne
50 Burpees
4.) 3 rounds
12 Back Extension
10 Hang to L-sit on pull-up bars
note: keep toes pointed and legs long while going into l-sit position.
*5.) Row Session
Row 1000m x 3 AFAP @ 28 S/R rest 90 seconds between segments
*6.) Power Jerk 65/3, 70/3, 75/2
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Amanda Zeamer
19:58
135#, banded strict pull-ups per ray...thanks #fiveonefive it was good to see you all!
23
2
Erin Buntin
12:40 rx
Jerks up to 115#, back ext
22
1
Loved watching you move like a FAST angel out of the corner of my eye.
Kayla Duchateau
12:04
22
5
Paul Mantz
19ish don't remember because I was dying, fighting a never ending cold 185# DL
20
0
Pauly VanderKelen
13:12
BE & L-sits dun / 5rds of 165# OHW & HSH dun / Rushed jerk session dun (gym was closing...)
0
0
Rebecca Smith
20:26 125#DL
Yuck Yuck Yuck Yuck. don't know why I struggled so much with this one.
18
0
Theresa Rosenquist
17:24 (1/2 mi ADbike)
Whoa! My arms were not in the mood for PU after 16.2! 3×{GH-BE/H2Ls) & 4 mi hammy cycle.
9
0