Strength/Skill:
Every 2:00 for 5 rounds – 1 Front Squat @92.5%
Metcon:
5 Rounds
8 Box Jump Overs 24/20”
8 Ninja Roll Ups
1 Rope Climb
Accessory Work:
10 min EMOM
10/8 Cal Row
Max Ring Muscle Ups
(Score is total ring muscle ups)
Mobility:
Thoracic ext. with foam roller and light weight (plate) 10 sec. hold x 10
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Barb :)
11:53
Red box jumps, rig assisted NRU, rope pulls.
85, 90, 95, 100 and 105 front squats
Thank you for pushing me through! 💙
6
0
Heather Phillips
9:45ish
2 full rope climbs (forgot to wear pants- ouch!), 3 rounds rope pulls… crossfoot nru
140#FS
16
0
Jenny Wesolowski
7:14
Climbed 2/3-3/4 way up rope, nr with hand helping up. 135, 140, 140, 140, 140# fs. Getting stronger! Some strict bb press and strict band pull-ups. Kettlebell RDL’s
8
0
Mike Cegelski
7:09
275, 275, 285 (PR), 290 (attempt, didn't drop but questionable rep), 275
6
0
Toni Wilson
8:56
A lot of step backs on the nru but did them all without hands or crossing feet, Annie with 5 fs at 85# every 2 minutes
17
0