1.) 20 minute EMOM 1 Snatch @ 70%
2.) Wonder
5 rounds
25 Air Squats
20 GHD Sit-ups
15 Alternating Jumping Lunges
10 Hand Release Push-ups
5 Bar Muscle-ups
Extra Credit
1.) Clean Deadlift – 1 x 5 @ 100%, 2 x 5 @ 105%
Note: use hook grip
2.) 3 Back Squat every 1:30 for 6 rounds @ 75%
3.) 5 rounds
10 Supinated Grip Bent Over Barbell Row
10 Back Extensions
10 Wide Grip Strict Pull-ups
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Holly Snyder
16:31
GHD to // for 2 rnds- Ab Mat Sit-ups for 3 rnds; box BMU. Snatches 70#
8
0
james macco
17:12. Mup’s from a box.
SN EMOM 115# - 130#
11
3
Jennifer McFall
15:24. Abd mat su, ring row for MU. 45lb snatch
Still working on building shoulder strength
5
0
Kenzie Christy
21:43 banded MU
snatches @ 95#
5 rounds of Sunday’s wod then ripped hand 7:55
clean DL @ 185 and then 195#
BS @ 170#
3 rounds of the accessory WOD
9
0
Pauly VanderKelen
16:40
10 snatches @ 165#, followed by 10 @ 175# / Strict Press up to 155#, then 5x5 @ 135# / 3x10 Arm Curls with 25, 30, & 35# dumbbells.
2
0
Theresa Rosenquist
Rest Day
Foundational strength & Mobility (3x N4T!{200m Row/Sq.Pry/BOSU plank/GHSU/GHHE/BA-SPU/BOSU push-up/Super Couch Stretch/RevHyper/EvilWheel/Banded shoulder ROM
9
0
Tim Houge
15:27 abmat sit-ups and strict pull ups
Short legs for the win today
Snatches at 155 only a couple misses
10
0