1.) Gerber
7 minute AMRAP
20’ Handstand Walk
1 Freestanding Handstand Push-up
Rest 2 min
6 minute AMRAP
20 Air Squat
1 Strict Muscle Up
Rest 2 min
5 minute AMRAP
20 Box Over 24/20”
1 Legless Rope Climb
*2.) Every 2 minutes for 10 minutes 5 Push Press @ 70%
*3.) Hold a log for 10 minutes
Note: pick a heavy log and hold on to it however you wish for 10 minutes and please set them down nicely
*4.) Every 3 minutes for 6 rounds 1 Snatch @ 90%
*5.) 3 rounds n.f.t.
10 Bent Over Row 95/65lb (supinated grip)
10 Hip Extension
10 Dumbbell Bent over Row 50/35lb
10 Back Extension
10 Wide Grip Pull-ups
10 Reverse Hyper
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Cody Stelmach
RX for everything except free standing handstand
1. 5 rds + .69’ hsw 2. 7rds + 1 squat 3. 3rds +1 Box jump
7
0
Erin Briggs
7 + 20 RX. 5 Modified. 3 + 14 Modified.
Extra credit: Log carry- didn't set down; Push Press 100lbs.
0
0
Grant Soletski
Breakthrough with bags on hsw/1 kipping mu when bags wasn’t looking/ 2+18bj legless half way up
Carried a log with the Wilson boys and Britt
2
0