Skill/Strength:
3x2min Row (meters)
-Try to row greater distance each round
-Rest 1 min between rounds
Metcon:
AMRAP 16
10 Alt. Dumbbell Snatch 70/50lbs
10 Alt. Pistol Squats
10 Burpee Toes to Bar
-Bring a Friends = Scale weight to very light, pistols to air squats, burpees to touch pullup bar
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Cody Stelmach
Every 3 min x 6 rds: 4 strict press + 5 push press + 6 push jerks (115-130 ✅-135 ❌)
4 rds: 33 cal row + 22 alt db hang snatch complex (1 db snatch + 1 stoh @50#) ~ 12:47
3
0
Megan Johnson
4 rds + 3 burpee toes to highest, scaled.
35# DB snatches, pistols to 20” box with 25# plate, burpee toes to highest. 513/532/530 m row.
4
0
Pauly VanderKelen
HBBS: 3x12 @ 135,185, & 225#
4x4 Standing Ab Roll-outs on a ~0.25 degree board (Empty barbell on the floor) alternating with 4x10 Wrist Curls with 35# dumbbells / 200m Sled Push with (2) 45s on the sled followed by 200m backwards sled pull / 4x12 Shoulder Fly with 10,15,20, & 25# dumbbells.
0
0