Metcon:
25 min AMRAP
800m Run
5 Power Snatches 155/115lbs
15 Box Jumps 30/24β
30ft Handstand Walk* (Scale to 30 sec HS hold*)
*5 Burpee penalty every time you come down
Accessory Work:
20 min EMOM
Min 1: 5 Thrusters (155/115lbs)
Min 2: 5 Wall Walks
Min 3: 18/14 Cal Bike
Min 4: 5 Sandbag cleans(150/100lbs) + Burpees over sandbag
Min 5: Rest
Mobility:
2 min each side barbell quad smash
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Cody Stelmach
Yesterdays accessory: 15:40 // 10 min EMOM of todays accessory
Soooooooooooo hot
9
0
Danielle Sherman
Participated
3 + jumped on bike for last 4 min. 14 shoulder taps/round during 30s HS hold.
17
0
James Lyerly
3 + 400M
125# Power Cleans, 24β step ups, 30 sec hold
Running keeps feeling better and better π
8
0
Sarah Anderson
3 + 69 m
95# snatch, all 3 rounds of HSW unbroken with no burpee penalties! π₯³
9
0
Theresa Rosenquist
3R + 1200m AB**
Sclβs: 1600m AB+75 DR-SU, 5 SA KBSn (L@ #35) + 5 SA-KBCln (R@#35), 20β B-SU, 30β HSH + 5 burpees. Post: mobility & chatting. π
12
0
Victoria Ertl
3 + 10β HSW Scaled
55# snatch, HSW to the wall from ~5β away
β10/10 recommend the accessory π
15
0