Skill/Strength:
EMOM 8
5 Strict Pullups
20ft Handstand Walk (Scale to 20 sec HS hold)
Metcon:
20 min AMRAP
4 Wall Walks
20 Alt. DB Overhead Lunges 70/50lbs
20/16 Cal Row
Accessory Work:
Every 1 min for 12 mins, alternating between
3/2 Rope Climbs 15ft
10 Double Kettlebell Clean & Jerks 53/35lbs
10 Burpee Box Jumps 24/20in
Rest 1 min
Mobility:
3 position banded shoulder stretch
2 min trap smash per side
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Carrie Schatzman
4 + 4ww; 30#
Handstand walks to the wall & hand release push ups (ripped 
)
)4
0
Cody Stelmach
Great day!
Every 3 min for 4 sets: 15 cal row + 50ft HSW (all unbroken!) // supinated grip pull-ups, reverse flys, z presses
7
0
Ian Wilson
Worked out!
Injury healing day by day. Can't wait to start again at zero for my days uninjured!
7
0
james macco
3 + 32. 1/2 of round 1 @ 50#, rest of workout at 70#. Rowed and biked
Got all pull-ups and practiced HSW.
17
0
Jenny Wesolowski
4 + 3 cals
Wall walks halfway to wall, 30# db. EMOM: 2 pu each round, some strict, most jumping into negatives, 20 sec hs hold
10
0
Jordan Teague
3 + 12/16 cal, sc ww, 30# DB
Negatives with a box, handstand hold (as close as I could get to the wall)
7
0
Justin Bruehl
5 + 6 of 14 cals on bike (did 14 cals/round on bike-yuck))
8 EMOM
7 strict pullups + 20ft Hs walk ---about :22/round
6
0
Maria Onaindia
5 + 2 WW Rx
3 SPU, switched to negatives for final rounds +20s hold
Stability accessories after
14
0
Theresa Rosenquist
4R -> 10 OHL**
** Scl’d w/: push
/shoulder tap combo}x4, #25 DB OH(L), @ shldr(R). Pre: 35 cal bike, 500 m row, 3x{15 GHHE & 15 GHSU.
/shoulder tap combo}x4, #25 DB OH(L), @ shldr(R). Pre: 35 cal bike, 500 m row, 3x{15 GHHE & 15 GHSU.0
0
Yvonne Otero
4 + 4 walking planks, no weight for lunges. Stopped w 1 min left, knee said no more lunges
EMOM hollow rocks & supermans
13
0