1.) 23 min AMRAP
10 Box Jumps 30/24″
10 Chest to Bar Pullups
10 GHD Situps
10 Sumo Deadlift High Pull 95/65lb
10 Cal Assault Bike
1 Legless Rope Climb
2.) 3 min Frog Stretch on yoga mat
3.) Partner Quad Smash
4.) Lat/trap lacrosse ball smash
10 Box Jumps 30/24″
10 Chest to Bar Pullups
10 GHD Situps
10 Sumo Deadlift High Pull 95/65lb
10 Cal Assault Bike
1 Legless Rope Climb
2.) 3 min Frog Stretch on yoga mat
3.) Partner Quad Smash
4.) Lat/trap lacrosse ball smash
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Megan Vogel
6 + 10 GHD **
Step Ups/SA Ring Row/GHD // SA KB DL / 10 cal bike/ 10 air squats. Squats after biking. Ouchie.
8
0
Pauly VanderKelen
6 rounds + 7 box jumps
From 1/3/19: 10 rounds of 1 sandbag clean @ 150# and 20 meter Farmer Carry with (2) 100# dumbbells / From 1/9/19: EMOM5: 3 MUs with a 5 second hold in the top position.
2
0
Theresa Rosenquist
6R +5 BJ**
I moved, I jumped(!), & I didn't die! 14" BJ (movin' up!)/DB BOR (#30/#8)/==GHSU/#26 SA KB SDLHP/10 Cals/10-20" Rope swing(footlock); 3' frog +++
0
0