Skill/Strength:
Every 2 min for 5 Rounds
6 Front Squats
-Add load each round
Metcon:
4 Rounds
4 Bar Muscle Ups
6 Back Rack Lunges 185/135lbs
Accessory Work:
27-21-15-9-3
Shuttle Runs (25ft. Down and back =1)
Toes to Bar
Wall Balls (20/14lbs)
Mobility:
2 min each side KB forearm smash
1 min each – 3 pos. Banded shoulder stretch
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Chelsea Sherman
4:55?*
BMU from box, 85# lunges. Def should’ve went heavier on the lunges 😐 FS 65-95
5
0
Devon Deda
5:10 scaled
FS up to 185# and 135# PCJ until 45# plate broke(fail Justin finished it)
1
0
Jamie Burbey
4:08
225 FS last two rounds. Incline DB press 5x6 50, 60, 70, 80, 90. Skull crushers 3x12 20, 25, 30
7
0
Jenny Wesolowski
4:42
BMU from box, 90# lunges. FS @ 85-115#. Extra credit minus the round of 27 so 21-15-9-3 (12:15) toes to 3/4 and some to bar. Took it pretty conservative
8
0
Jordan Teague
scaled cause of sciatica issue
banded pull throughs? , banded good mornings. slow and controlled. 6 rounds. I just went till everyone was done with the regular metcon.
65# FS - probably should have went lighter.
0
0
Sylvia Christensen
95-135
Did some BMS and lunges till my hand tore them I just did some burpees and lunges from the rack ☹️
7
0
Theresa Rosenquist
5:55**
**S-BA-PU+4 Pushups, BRL@#85. FS@#85(no box😄), PEC:3 x{25 HR/10 burpees/100 DR-SU, Mobility!!
8
0
Tim S.
5:01 scaled
155# b lounge from floor. bird perch chin high (1st chin, not 2nd) and up to 175 fs.
9
0