Skill/Strength:
4x500m Row
-Rest 3 min between each
-Make each row faster than the one prior, so don’t start too fast!
Metcon:
3 Rounds
10 Squat Cleans 135/95lbs
10 Kettlebell Swings 70/53lbs
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Danielle Sherman
Fitness
5X4 FS up to 185 | Metcon of rowing, box jump over, front squats | HS walk practice
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Jacob Anason
315# front squat (+15# PR)
10 RFT: 10 GHD, 20’ HSW, 200m ski (17:57) w/ Dusty
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Congrats on PR’ing every lift for the 6.9th cycle in a row 👊👊👊👊
I'll have what your having
*You’re
Pauly VanderKelen
1 Mile Run WU complete in 6:43
45 degree Incline Bench Press: 10 reps @ 95,115,135,155, and 9-3 @ 165#, then a burnout pause set of 10 reps @ 145# / 5x12 Strict GHD Sit-Up with a 25# dumbbell on my chest / Cable Chest Fly: 12 reps @ 40,45,50,55,57.5# / 10x5 Strict Bar Dips for 50 total.
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