Metcon:
5 Rounds, each for time
12 Box Jump Overs 30/24”
12 Dual Dumbbell Squats 70/50lbs
18 Pull Ups
-Rest 2:00 between rounds
-30 min cap
Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
EMOM 32
1:Max Cal Row
2: Max Cal Ski Erg
3: Max Cal Echo Bike
4: Rest
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Ashley Brocker
17:27 (1:50/1:49/1:51/1:59/1:58)
Completed 9/10/25 instead of today. Today: 6 rounds, 3:00 on/1:00 off. 400 m run and max power clean and jerks @ 125# (6/7/7/7/7/8). Maybe should have pushed for one more the first 5 rounds in the last few seconds.
0
0
Cass Baier
19:43 @30#
Put on 60 miles hiking for the last week - still not CF… almost died today after a week off
14
0
Cody Stelmach
16:45 (1:25/1:30/1:41/2:03/2:06) // “Be curious, not judgmental“- Ted Lasso
50s // Accessory: Min 1: 15 cal echo-Min 2: 15 cal row- Min 3: 15 cal ski- Min 4: Max DU- Min 5: rest (Go till accumulating 500 DU) = Took 6 rounds (30 min) - 96/80/84/104/75/90 (529 total)
15
1
Danielle Stelmach
Capped 4 + 4 BJO**
Rx box/PU — DB squats 50# round 1 + 2 squats, round 2/3 35#, round 4/5 6 FS&6BS with 1 50# DB. Need major work on DB squats… my left arm likes to give up 😩
8
0
David Rueckl
19:53 more scales than a carp. RR 40#DB 20” box
Showed up and moved forward 30’
17
0
JORDAN MAGGLE
26:15 modified - home setup today
Box step overs, 145# FS, banded pull-ups
Bench complex beforehand - 135-385
2
0
Megan Johnson
24:57, scaled
35# dumbbells, 9 strict banded PU (green + blue) 2:35/ 2:27/ 3:24/ 4:04/ 4:27.
7
0
Sylvia Christensen
17:44 (1:25/1:26/1:55/2:34/2:24)
First 2 rounds unbroken then pull-ups were 11/7, 12/6, 13/5. 4 mile run
16
2
Theresa Rosenquist
22:05**
**Scl’d AF!! 20” BJ (&tried 22” post. 🥳!!), #25s DBs Sq., 10 BA-S-PU. (2:53/2:41/2:52/2:53/2:50)
14
0