Skill/Strength:
Row 500m for time
Metcon:
10 Rounds
Run 350m (1 lap outside, door to door)
5 Thrusters at 60% BW
1 Rope Climb
-30 min cap
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David Rueckl
Community WOD with Brittany.
Super fun Bueller workout this morning! My shoulders are shot! Showed up and moved forward 30’
9
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Joe Nygren
Fun 20 Emom at home
4 deadlift, 3 hang cleans, 2 shoulder to overhead, 1 devil press. First rd 30# db’s (way too light), went to 35’s to rd 15 and finished with 40’s. Last rd did 5 deadlift, 4 hang clean, 3 shoulder to overhead and 2 devil press. Still left with 20 sec rest
8
0
Pauly VanderKelen
Front Squat: 10 reps @ 115,155, & 205# / 7 @ 255#
200 meter Sled Push with 145# / 200 meter Sled Pull walking backwards with the same weight / 4x16 Kneeling Ab Rollout wearing a 27.5# weight vest alternating with 2x15 Reverse Curl & 2x15 Hammer Curl with 30# dumbbells / Lateral Raise: 20@20#, 20@25#, 10@30#.
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