Skill/Strength:
Every 1:30 for 7 Rounds
5 Back Squat at 60%
Metcon:
5 Rounds
15/12 Cal Row
10 Burpees Over Rower
5 Strict Pullups
Accessory Work:
5 Rounds
15 Barbell Curls
15 Skull Crushers
Rest 20 secs.
3 Rounds:
10 BB Hip Thrusts
10 Hip Ext.
10 Glute-Ham Raises
Mobility:
Smash quads and glute for 2 min each on each side
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Jessica Ploof
14:30
1 small black band and 1 green band, some with 2 green bands; 100# BS
7
0
Pauly VanderKelen
Every 2 minutes for 10 rounds: 6 Front Rack Lunges @ 215#
5x10 Ab Roll-outs wearing a 27.5# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x10 BOBBR @ 155# / 5x15 Calf Raise.
0
0
Tim Sanders
15:03
215bs. although I finished after the cap there is no question that my performance far exceeded the music selection
8
0