Skill/Strength:
5 rounds for quality of
10 GHD Back Extensions
12 Dual Dumbbell Skull Crushers pick load
Single Leg Glute Bridge Hold L 20 secs/R 20 secs
Metcon:
14 min AMRAP
7 Pullups
10 Hand Release Pushups
70 Double Unders
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Cody Stelmach
8 rds - holy forearm pump // skill ✌️- ✅
10 min EMOM: 5 thrusters (95#) + 5 BFB
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1
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Pauly VanderKelen
500 meter Row WU
Hip Thrust: 12 reps @ 155,205,225,275,315, and 225# again / 3x13 Barbell Overhead Tricep Extension @ 85# alternating with 5x11 Dragon Flag Negatives and 3x13 Seated Incline Arm Curl with 30# dumbbells / 3x13 Tricep Pulldown @ 65# alternating with 3x9 Preacher Curl with 35# dumbbells / 10-rep Hammer Curl with 35,30,25# dumbbells and 20 reps with 20# dumbbells.
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