Metcon:
With a Partner for time
150 Pullups
120 GHD Situps
90 Alt. Pistols
60 Row Calories
30 Single Arm Dumbbell Shoulder to Overheads 70/50lbs (5 at a time per side)
-One partner works, one rests, switch as desired
-Resting partner must always hold a wallball over their head (not resting on it)
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Meth odology
16 min emom up nort' w/Mel
10db snatches, 14 goblet sqt, 100' farmer carry, rest. #55
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Pauly VanderKelen
45° Incline Bench Press: 3x11 with 85# dumbbells alternating with 3x11 BOBBR into hips @ 245#
3x12 Strict GHD Sit-Ups with a 55# plate alternating with 3x15 Chest Fly @ 65# / 10, 8-2, 7-3 Strict Dips with 25# on the weight belt / Crossover Symmetry.
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