Metcon:
40 min AMRAP
20 Alt. Pistol Squats
20 Toes to Bar
20 Dumbbell Thrusters 50/35lbs
20 Burpee Box Step Overs 24/20”
Run 1000m
-Rx is wearing a 20lb weight vest
Accessory Work:
5 Rounds
5 shuttle runs (25ft down and back is 1)
1 LL Rope Climb
5 HSPU negatives (5 second hold on top and then 5 second negative on the way down, kip up for next rep)
Mobility:
Roll out bicep and tricep for 2 min each with lacrosse ball
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Ben Catalano
2 + 6 thrusters
Feet together squats, 30# thrusters, 1st set knee raises/toes to rig sets 2&3.
9
0
Chelsea Sherman
2+400 meters
Tucked foot pistols, toes as high as possible, and 25# db. No vest. Fun Friday!
15
0
Dusty Neubauer
2 + 169.69m run
Pistols 2/3 RX left leg, foot behind right leg / TTB RX unbroken except round 3 8-6-6 / Thrusters RX / Burpee box step overs RX except I cried a little / Run RX
14
3
Ian Wilson
Slow and steady - didn't feel great - just under 3 rounds
uninjured - day #10
17
0
LAURIE MARTINEZ
2+10 BBSO absolutely NO vest lol
Thanks for the push coach!
Beautiful day to run/walk 😁😊😃
12
0
Maria Onaindia
3
At the buzzer
30# thrusters, tucked foot pistols, T2B practice w/ some knees to chest later on, no vest
14
0
Natalie Blomquist
3 + 16 pistols
Toe wrap pistols, toes to parallel, #20 thrusters, no vest
12
0
Ирина Радченко
35 mins cuz werk - 2 rounds with some change
Used the vest 🙌
25lb for thrusters
676m Run
Bulgarian split squats off a box instead of pistols
7
0