Strength/Skill:
Every 2:00 for 5 rounds – 2 Front Squats @90%, can be done as 2 singles if needed
Metcon:
9 min AMRAP
3 Chest to Bar Pullups
6 Alt. Overhead Lunges 75/65lbs
9 Sumo Deadlift High Pulls 75/65lbs
Accessory Work:
5 sets
50ft Yoke Carry (heavier than last week)
8 Burpee box jump over (30/24)
6 Sandbag cleans (150/100)
Rest 90 sec. after each set
Mobility:
10x 10 sec. PVC T-spine stretch on a box (round upper back)
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Barb :)
Didn’t count rounds, used pvc to work on lunges. Jumping C2B
Front squats 4@95# and 100# for round 5-first time hitting 100#, best part of the entire day.
5000m assault bike
4
0
Garrick Fisher
7+1 Sumo
305-325#FS
11
2
Jenny Wesolowski
6 + 1 c2b.
Red and blue banded c2b, 55# bar (really struggled with oh lunges). 130# fs
9
0
LAURIE MARTINEZ
6+2 C2B (1 after time)
C2B w/Green Band, 35# OHL & SDL; 105# for BS (missed Monday) Have a fabulous Labor Day Weekend! 🎣🍻
11
0
Toni Wilson
6 rds Rx, dead from accessory work
Accessory work from yesterday, 2+44du/2+32du/2+16du/2+24du, super gross
16
0