Strength/Skill:
EMOM 10
Odd: 7 Pullup Negatives (SUPER SLOW)
Even: 5 HSPU Negative (SUPER SLOW)
Metcon:
5 Rounds
10 Back Squats (from the ground) 185/125lbs (50% 1RM)
5 Burpee Bar Muscle Ups
-Practice jumping straight into your kip swing for the MU
Accessory Work:
3 Rounds
2 min Lacrosse Ball Smash, per side
50ft Banded KB Overhead Walk, per side
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Cody Stelmach
Wife got called into work, so being a Dad all day. Nice active recovery day
5
0
Mike Cegelski
Squats/Mobility/Core
Early AM OG
Watched some old farts complete a much higher level of fitness then I wanted to this morning
5
0
Tom Fameree
245# c&j (8# PR) 255# squat clean (10# PR)
18:20, 500 DU’s and 10 rope climbs. Fun morning with inspirational humans (Kelly, Chuck & Ian)!
5
0