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Sunday, September 7, 2025

Malayan Pit Viper

Skill/Strength:
3x750m Row
-Rest 2 min between rows
-Try to increase pace each round

Metcon:
4 Rounds
100ft Double Dumbbell Front Rack Walking Lunges 50/35lbs (25ft lengths)
15 Double Dumbbell Thrusters 50/35lbs
-Every time you set the dumbbells down do 5 Pullups
-18 min cap

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Amelia Bloch
Strained hip/quad in 3rd rd RIP
Row finished 3:05/3:09/3:03 Cardio: Acid Bath For Time-6:57
6
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Autumn Jarvis
9 mile run 🏃🏼‍♀️☀️
5
0
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David Rueckl
45 pallet carries with Tom Fam
Pallet path is complete in my woods! 400’ ! Bring on the Bow hunt!
3
0
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Joe Nygren
17:32
First 100ft w/ 40#, the rest with 35#. Row 1:49.9, 1:47.9, 1:44.9
6
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Lucy Covaciu
17:40 10# dumbbells
3:45/3:41/3:40
2
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Mel Sanders
In the B
Row 3:07.9/3:03.9/3:00.2
5
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Pauly VanderKelen
45° Bench Press: 3x11 with 75# dumbbells alternating with 3x11 BOBBR @ 120#
4x13 Strict GHD Sit-Ups with 17.5# in the weight vest alternating with 3x11 Chest Fly @ 70# / 3x12 Strict Bar Dip with 40# on the weight belt.
0
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Theresa Rosenquist
😊Yoga!!😊
90 minutes…hip flexors finally settled down.
5
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