Skill/Strength:
5×5 Kipping Pullups with 3 sec hold at the top
Metcon:
10 Rounds
20ft Handstand Walk (scale to 2 around the worlds)
2 Sandbag to Shoulder (150/100lbs)
1 Rope Climb
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Cody Stelmach
Syncro “3 ways down” (Toms second event at the games) ~30min w/B, J, K, M
Every 90 secs. 6x3 RMU // attempted the 250# sandbag (got the crowd into it) // “Down with the sickness” -Colten Mertens
5
0
Mike Cegelski
Colton Mertens Sunday Werk
Skill EMOM: Double DB Snatch/Bike/Ab Mat SHSPU/BMU & 4 rounds 400m row + 10 sandbag cleans
4
0
Pauly VanderKelen
1,000 meter row WU complete in 3:30
DL: 10 reps @ 155,225,275,315, & 335#, then singles @ 365,385,405, & 415# / 4 rounds of 400 meter run & (10) 150# Sandbag Cleans over the shoulder complete in 16:56 / Cleaned the 200# sandbag for practice / 4x10 Tricep Pull-downs and Arm Curl with 35# dumbbells / Mowed the lawn.
1
0