Metcon:
27 min AMRAP
1 Deadlift @70%, max of 315/215lbs
10 Pullups
15/12 Cal Bike
-Add 1 rep to the deadlift each round
Accessory Work:
EMOM for 4 min
5 Power Cleans (135/95#)
20 wall balls (20/14#)
Rest 2 min
*Repeat 2 more times
Mobility:
Lacrosse ball smash mid back – 2 min each side
Roll out hamstrings – 2-3 min each side
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Cody Stelmach
12/12 DL+ 10 pull-ups
235# - first time deadlifting over 135 beltless in a wod, win!
23
2
Danielle Sherman
9+11 cals
215 DL. Strict pull-ups rounds 8-10
Wednesdays squats. Mondays accessory.
15
0
Derek Zehms
9/9 deads 10 pull-ups & 7 calories @3115#
I preformed a spirit drop in and did the workout from Iowa! Almost like being home 🕊
19
4
I felt you
That’s a lot of weight!!
I knew you’d feel me
🤣🤣 that’s a deadlift PR for me I guess
Donny Covaciu
8+4 DL
285lb DL, did anywhere from 3-10 PU. Shoulder was not having it today.
22
0
Jenny Wesolowski
7 + 4 cals
180# deads (they felt really heavy today), strict pu with green band (about half used a small Kip. Wanted to avoid more hand tears).
18
0
Justin Peterson
9+10 Ski Erg Cals @ 315lbs
No bikes were available so I subbed 18 Cals on the Ski Erg. 0/10 would recommend that decision.
25
0
Ирина Радченко
9 and 1 DL
155#🐥 ohh and ring rows cuz I was a greedy person yesterday with too many TTB and my shoulder isn’t too happy today 🥲
14
0