Skill/Strength:
EMOM 8
1: 30 Sec weighted plank hold
2: 30 Sec Hollow Hold
Metcon:
AMRAP 16
50 Front Squats 95/65lbs
40 Burpee Box Jump Overs 24/20in
30 Bar Muscle Ups
-Scale FS weight to do 10-15 unbroken
-Scale BMU to finish in 4-5min for your set or scale to BJBMU, BPU, or PU
Mandatory Mobility:
3 min lat smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
5 rounds for quality of:
4 Tempo Bent Over Barbell Rows, pick load
4 Tempo Strict Handstand Push-ups
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Amelia Bloch
1+9 BBJO (scaled BMU)
Deadlift PR before class @265 (+15). Planks w/ 35# plate
16
0
Danielle Stelmach
1 + 4 BBJO *ring rows (being cautious with the arm)
EMOM 25# round 1 then 35#
12
0
David Rueckl
1+ 9 FS scaled RRPU 65# bar 20” BJ
35# plate plank.
Showed up and moved forward 30’
14
0
Jenny Wesolowski
1 + 10 bbjo (scaled to pull-ups)
Wearing a sweatshirt and running shoes so was dying of heat stroke and may have shortened the second rd of squats and done 40 instead of 50. Did 10 more afterward.
10
0
Steve Kaster
1 + 2 step down burpees and box step ups , 95# knee friendly back squats and ring MU progressions
45 # plate with 5 pushups at end of each plank
14
0
Theresa Rosenquist
+/- some RingMU (?🤷🏻♀️)**
**Scl’dAF!! #25’s DB FS -> Burpee BJ @ 18” -> 3 S-RPU & RR+RD (v. BMU). Never heard the TC Beep…so I completed all the reps. EMOM ✅ w/#25
14
0