Skill/Strength:
EMOM 12 (1 set per min)
3-2-1 Deadlift @85%
Metcon:
6 rounds
6 Shuttle Run (25 ft down and back = 1)
12 Goblet Squats 53/35lbs
4 Ring Muscle Ups
20 min Cap
Accessory Work:
8 min EMOM
O: 45 sec Hollow Hold
E: 45 sec Superman
Mobility:
3 min seated straddle stretch
2 min hamstring smash, per side
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Celia Osorno
12:15
Technically difficulties with the bands, should have done a test rep
Deadlifts felt great
11
0
Cody Stelmach
“I Think We All Experienced Our Own Ballet Today. A Ballet Of Emotion.”
Chest to bar pullup work // shspu + hsw + hspu work // z presses // seal rows // reverse flys
15
0
Jenna Decker
10:46 push and pull.
Got my first pull-up today!! Then decided to do pull-ups for the whole WOD. rip my hands. DL @ 225
14
0
Jordan Teague
16:33, scaled
Ring rows/dips, 35# KB
Shuttle runs are the worst.
DLs at 235#
10
0
Liz LeFevre
14:40??? #235 DL. BMU from a box
Lost track of rounds. Did an extra rnd just in case. Could have been 7💁♀️
10
0
Maria Onaindia
10:13
Pull-ups/push-ups, rest the same; DL @ 220#
Bench after with Molly to work on the 💪🏻
15
0
Molly Leiterman
11:05
#35 KB, 4 pull ups + 4 Push ups
DL: 210
Bench w/ Maria: 10-8-6-4-2 up to 1 rep PR - 105
15
0
Steven Leiterman
12:50 RX
DL 335 - 5th Day of Christmas Coach Quotes: "I mean that's not what I asked for, but it was good..so you get a Darth Vader impressive. *puts hand over mouth* "impressive"" - James
16
0