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Monday, July 6, 2026

Hecatoncheires

This Friday East gym will close after noon class to set up for our annual competition, The DragonBowl! If you want to come spectate on Saturday, show up anytime between 9am-2:30pm to catch the action!

*This Friday East gym will close after noon class to set up for our annual competition, The DragonBowl! If you want to come spectate on Saturday, show up anytime between 9am-2:30pm to catch the action!*

Skill/Strength:
Every 1:30 for 10 Rounds
2 Clean High Pulls+1 Power Clean, unbroken
-4 Rounds at 83%, 3 at 86%, 3 at 89%

Metcon:
AMRAP 12
25ft Handstand Walk
15 Toes to Bar
5 Shuttle Runs (25ft down and back=1)
15 Thrusters 95/65lbs

Mandatory Mobility:
3 min lat smash per side
3 min trap smash per side

Monday
July 6
Show Past Classes
Workout of the Day
5:15AM-6:15AM
Workout of the Day
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
Workout of the Day
8:15AM-9:15AM
Workout of the Day - *West Gym Only*
9:15AM-10:15AM
Open Gym
10:15AM-12:00PM
Workout of the Day
12:00PM-1:00PM
Open Gym
1:00PM-3:30PM

There are 8 past classes

Workout of the Day
3:30PM-4:30PM
Workout of the Day
4:30PM-5:30PM
Workout of the Day
5:30PM-6:30PM

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Anna Ebert
2 + 13/15 hanging knee raises (toddler potty break put me behind)
Cleans to 135# woof
6
0
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Bradley Boockmeier
3+15 T2B rx
Cleans up to 265
5
0
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Cass Baier
3+2/5 shuttle rx (complex to 125#)
Don’t take a week off 🥵
8
0
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David Rueckl
2+ 12 Thrusters. 10 Seated 35# dumbbell press instead of WW. 65# Thrusters RX TTB(for the win)
Cleans to 170# Showed up and moved forward 30’
4
0
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Erika Donaldson
3 55#
Clean complex 100-110#
6
0
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Jenny Renon
2+10 thrusters, rx scaled
Cleans to 110#
5
0
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Jessica Ploof
2+9 thrusters
65#, toes to //, WW, cleans up to 115#
4
0
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Justin Riege
2+ 3 shuttles Rx
225-235-245 clean
7
0
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Kaylee Salm
3+ 11 TTB
145/150/155
8
0
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Kelly Glanding-Woelfel
3+6/15 thrusters (55# & WW)
Complex to 90#
7
0
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Krystal Lowney
3 Rds (ww and GHDs)
Cleans to 105#
6
0
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Liz LeCaptain
3 + 9/15 T2B (2 WW)
115-135# Power Cleans
7
0
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Sara Weber
3 rounds - shaved reps in everything // 2 ww not touching line, 10 t2b not touching bar, 100m run, 12 thrusters
115-125# clean complex
1
0
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Sylvia Christensen
Rest
Didn’t wanna rest tho
6
0
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