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Sunday, January 22, 2023

Abyssinian

Skill/Strength:
6 min EMOM
5 Strict Pull-ups (if this number is easy try a 5 second negative on each rep)

Metcon:
20 min AMRAP
20 Bike Cals
15 Toes to Bar
10 Bike Cals
5 Wall Walks

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Cody Stelmach
4+ 45 // joined in the 3rd round of pull-ups worked up to 10 sec negatives
That was tuff
1
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Danielle Sherman
Garage Morning
Off to VA
2
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Donny Covaciu
3+1 wall walk scaled
2
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Mel Sanders
namaste
0
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Pauly VanderKelen
DL: 10@155#, 9@225#, 8@275#, 7@315#, 6@365#, singles @ 395, 415, and 430# / 5x5 @ 360#
4x10 Overhead Tricep Extensions with a 90# barbell alternating with 5x10 Lying Dragon Flag Negatives and 3x12 Seated Arm Curl with 30# dumbbells / 3x12 Tricep Pull-down @ 62.5# alternating with 3x12 Preacher Curl with 30# dumbbells.
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