Skill/Strength:
Every 2 min for 6 Rounds
3 Front Squats
Set 1-2 at 70%, set 3-4 at 75%, set 5-6 at 80%
Metcon:
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155lbs
Burpee Box Jump Overs 24/20”
-Scale DL to 60%
-Must step down off of the box
-16 min cap
Accessory Work:
Every 2-3 min for 5 Rounds
7 Strict Pullups
-Use band assistance if needed
-Does not need to be done unbroken
Mobility:
3 min glute smash per side
3 min hamstring smash per side
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Ashley Brocker
6:35
actually felt confident on burpee and rep count for once, but who knows
0
0
Heidi Jones
12:29 155#, burpee step overs
FS 105-135# (PR)
14
2
james macco
12:58
FS ⬆️ 205#. My right arm/shoulder was able to support the weight comfortably. See kids, when you listen to your body and let it heal, good things happen. (First time I’ve ever taken that approach)
11
0