Skill/Strength:
EMOM 10
Odd: 50 Double Unders/Practice for 30 sec/100 Single Unders
Even: 10 Sumo Deadlift High Pulls 75/55lbs
Metcon:
10-8-6-4-2
Ninja Roll Ups
Deadlifts 135/95lbs
Ring Dips
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Cody Stelmach
Fitness w/69x Aldi employee of the month Mike C.
Friday Accessory: 22:12 // 4 rds: DB Bench - GHD- HSPU- Strict Pullup
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Pauly VanderKelen
1,000 meter row WU
DL up to 405#, then 5x5 @ 375# / 6x12 Lying Leg Circles with 5# on each ankle / EMOM10: 5 Strict Bar Dips for 50 total / 5x10 Tricep Pushdown @ 60# alternating with 5x15 Calf Raise with 10# dumbbells and 5x10 Barbell Arm Curl @ 80#.
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