1.) Insider
3 rounds
50 Double Unders
20 Chest to Bar Pullups
15 Box Overs 24/20”
Note: scale du’s with singles & c2b pull-ups with pull-ups, fast is the name of the game
2.) 4.) EMOM for 12 min 1 Snatch High Pull 1 Snatch @ approx 65%
Note: take your time to set well before both pulls
*3.) 20m Sled Push
3 Rope Climbs
25 Toes to Bar
3 Rope Climbs
20m Sled Push
*4.) 3 Overhead Squat every 3 minutes for 6 rounds @ 75%
*5.) 10 rounds
10 GHD Sit-ups
30 second Plank
Note: if you haven’t been consistently doing ghd sit-ups in the extra credit scale to 6 rounds
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Linda Allie
11:32 ,SU, banded pull-ups/pull-ups from box
Starting from square one with snatches
10
0
Liz LeCaptain
10:43 - 10 Pull ups & 10 jumping C2B
75# Snatch / First time touching a rig and a barbell in 67 DAYS! Felt good to be back 😊 Missed you guys
13
0
Yvonne Otero
Flight Line, 1 + 50 Sit ups scaled HS Walk to 10HSPUs
Mobility, JF leg lifts
11
0