1.) Time
3 Rounds
Run 400m
10 Snatch 115/85lb
15 Hand Release Pushups
If time allows in class complete:
2.) 1 Clean & Jerk at 60%, 65%, 70%, 75%, 80%, 85%, rest 90 sec.
Extra credit:
1.) Front Squat 3 x 1 @ 95%, rest 90 sec.
2.) Clean Pull- 2 x 1 @ 85%, 90% & 95%
3.) 7 min. Hollow Rock and Superman alternating every 30sec.
4.) 50-30-10
GHD Sit-ups
Cal Ski Erg
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james macco
14:50
C&j up to 165#. / ghd & ski erg EC. Oh, I also rowed 2000 mtr and biked 56 cals this morning. Hi Grant! 😃
5
0
Kenzie Christy
11:33 rx
c&j up to 155
fs @190
clean grip DL 2x2 @ 180, 190, 200
GHD & ski ✅🤮
9
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Pauly VanderKelen
10:50
5x2 snatches every round which seemed faster than singles / C&J: 135,165,185,205,215,225,235,245,250#
2
0
Sylvia Christensen
5.2 miles 🌞
13:30 better than I expected 🤷🏻♀️🤣 115-160 cleans also went well
10
0
Theresa Rosenquist
HomeWOD Foundation’s
3x {300 SU/10 pushups/25 AMSU(#26)/10 SA BP R/L (#26)/2 TGU (#26)/10 Gob.Sq(#26)/10 T2Rings.😼No bears today.😁
1
0