1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24″
5 power snatch 115/85lb
**Choose your extra credit**
*2.) Every 2:30 for 5 rounds 4 Front Squat @ 70%
*3.) Deadlift 20 reps @ 70% in least amount of sets and rest as possible
*4.) 10 min EMOM
Odd: 3 muscle ups
Even: 10 GHD Sit-ups
*5.) 6 x 3 Hang Snatch @ 75%
*5.) 6 x 3 Hang Snatch @ 75%
6.) 3 rounds
21 GHD Sit-ups
1:00 Plank
21 GHD Sit-ups
1:00 Plank
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Bradley Boockmeier
Still hacking up a lunge, but I did some lifting today :)
275# Front Squat 245# Hang Clean (didn’t realize it was snatch I’m an idiot) Some bench too. Woot
6
0
Grace Adler
21:50 through 9 rounds-had to leave for work
20” burpee step over, 65# power snatch. Just needed to move.
11
0
Jamie Kemen
21:37, 55# PS
Burpee box stepovers. Probably too light. EC: planks and GHDs, 30 sec. & 10 GHD, 6 rounds.
8
0
Justin Bruehl
18:56
Felt good to get last nights bourban, beer, and vodka out of the system. My sweat smells of booze.
6
0
Linda Allie
29:00, 20#,20”
Still struggling with form with snatches. Will consider 1:1 coaching to get help
7
0
Sylvia Christensen
19:58
Did 11 rounds in 21:35 lol. WOD brain. 140 FS. 105 Snatches. 10 min EMOM (BMU instead of RMU). 5x4 weighted pull-ups w/ 15 hollow rocks between sets.
4
0
Theresa Rosenquist
21:05*
**125n SkiErg/Burpees over bar/#42 Muscle Snatch. EC: 10 min SkiErg AFAP =2046 (Row’d Royalty 20.4)
5
0
Yvonne Otero
20:09, 35#, no burpees, mall walk
13
2