1.) LuRong Hang With Em
16 Min Time Cap
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thrusters
Bar Facing Burpees
16 Min Time Cap
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thrusters
Bar Facing Burpees
Level 3 – 95/65 95/65 75/55
Level 2 – 75/55 75/55 65/45
Level 1 – 45/35 45/35 45/35
2.) 7 minutes alternating every 30 sec. Hollow
Rock/Superman
Rock/Superman
*3.) 3 Rounds
10 Behind the neck Push Press
10 Pressing Snatch Balance
10 Bent over Row
*4.) 200m Handstand Walk or 20 minutes whichever comes
first
first
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Cindy Opichka
13:26 L3M
Super man/hollow x7. Stayed for fun with Tom's gymnastics peeps...thanks guys!!!π
11
2
Dana M Koziol
Unplanned rest day.π Both biceps swollen. I can't straighten my arms. Worse today than yesterday.
5
0
Ty Krueger
8:15
Awesome coaching at the 515 as always by the WodMother and the Rook D $!
20
1
π Thx! REALLY great having Derek on board!!