Skill/Strength:
Every 3 min for 5 Rounds
1 Strict Press w/3 sec negative+1 2 sec Dead-Stop Strict Press+1 Strict Press
-Add load each round
Metcon:
20 Alt. DB Lunges at sides 50/35lbs
8 Bar Muscle Ups
20 Alt. DB Lunges at front rack
8 Bar Muscle Ups
20 Alt. DB Lunges overhead
8 Bar Muscle Ups
15 min cap
Accessory Work:
Every 2:30 for 5 Rounds
3 Strict Press at heaviest skill load
10 Kipping Handstand Pushups
Mobility:
3 min trap smash per side
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Bradley Boockmeier
7:14 RX. Forgot my grips and had to borrow some. They didn’t have the little finger holes that I like :(
Strict Press up to 185#
8
0
Chelsea Sherman
7:21 scaled
Light 20# dbs, BMU from a box—whittled it down to 22” 👏🏼 + accessory work
7
0
Sara Weber
11:11 30# - strict pull up green band
Up to 75# strict press // Accessory work with the girls
8
0