Skill/Strength:
Every 2 min for 5 Rounds
3 Push Jerks
-Start at 70% and add load each round
Metcon:
AMRAP 16
Run 400m
15 Pullups
15 Thrusters 95/65lbs
-Wear a vest if you love gravity
Mandatory Mobility:
3 min calf smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
4 rounds for quality of:
Russian Twist, 30 secs
Rest 10 secs
Kettlebell Side Bend, pick load, 30 secs
Rest 10 secs
Kettlebell Side Bend, pick load, 30 secs
Rest 10 secs
Elbow Plank Hold, 30 secs
Rest 30 secs
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Carrie Schatzman
2 + 9/15 ; scaled; biked, 55#, banded pu;
PJ 105-125# Bench accessory w Jamie
3
0
David Rueckl
3+200 meters scaled. Banded pull ups 65# thrusters
Complex to 145#
Showed up and moved forward 30’
12
0
Erika Donaldson
3+400m run
Pullups were good today. Did 2/3 sets butterfly unbroken. Last week I could barely string 2 together.
Push jerks to 105#
15
1
Nice job! You were moving!!
james macco
3 + 300 mtr* (ring rows and front squats)
PJ's were light cuz........shoulder
12
0
Jenny Renon
2+8/15 thrusters—10 strict PU w/red&blue band/5 ring rows per round
Complex to 95#
10
0
Jenny Wesolowski
3 + about 269m run rx
Running around geese! Thrusters in sets of 9 and 6 per rd. Push jerks @ 80-110# (almost didn’t get last one at 110)
8
0
Justin Peterson
4+25m with 20lb vest. Everything unbroken.
Push jerks up to 240lbs cycled with no pause.
17
0
Pamela Gehl
2 + 100 meter run scaled
55lb barbell
Push Jerks 75lbs-90lbs-My body is beat up.
15
1
Same…so sore🥴