Strength/Skill:
Every 2 min for 6 Rounds
1 Squat Clean + 1 Front Squat + 1 Jerk @75% C&J Max
-Meant to be done unbroken as a complex
Metcon:
7 Kettlebell Swings 70/53lbs
1 Bar Muscle Up
-Add one Bar Muscle Up each round
Accessory Work:
Abs by Ashbags33
4 sets
20 GHD situps
10 Barbell Rollouts
1 min plank
Mobility:
10x10sec thoracic mobility on foam roller with plate
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Eric Hansen
7+ rds mod
Tore hand halfway through, started w/ KB swings and burpee pullups ended w/ KB squats and burpees, 155# complex
11
0
Garrick Fisher
4+3/5 banded BMU
225#Complex with Justin. Got my first MU after class.
13
3
Yeah dude!
I think I was able to get it because everyone was so positive at the gym today
Hey guy, no sarcasm during NiceVember (TM)
Grace Adler
3/5 BMU
45# KB, banded (green + thin black) BMU attempts. CJ 95/95/100/100/105/105
9
0
Jamie Burbey
Hero WOD Nate RX
16 + 1/8 KB swings, strict HS pushups for all rounds 👍, 195# C&J complex
10
0
Mike Cegelski
5+ 1 BMU and I didn't know the Blind Cap
175# C&J
PT: Barbell Complex w/high box get overseas, GHD Hamstring Curls & Bike RPM Pacing & Sandbag Cleans
14
0
Theresa Rosenquist
Ooo! I did some normal(ish) stuff!
Clean +2FS@#70, WOD: 3 Bars of Death (super Scl’d!): 14:(&change)@ BP:#55, KB PClns: #26s, DL: #115. Abs & ROM post.
11
0
Tim S.
8 kb swing scaled
165# c#j comp. chin height jump bar mu. first time jumping in awhile yay
7
0