Friday, April 19, 2024
London Boy
On god
Skill/Strength:
For time
50 Burpees to Pullup bar that you cannot reach while standing flat footed
-No cap
Metcon:
3 Rounds
20/18 Cal Row
10 Dumbbell Thrusters 35/20lbs
-Feel free to spice it up to 50/35lb DB
-No Cap
Accessory Work:
Run 400m
Rest 1 min
Run 800m
Rest 2 min
Run 1200m
Mobility:
3 min glute smash per side
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
There are 5 past classes
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
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David Rueckl
5:35 burpees 5:13 metcon
25# dumbell, showed up and moved forward 30’
Justin called me a cheery picker, so I had to show up.
1
0
James Mueller
Burpees 4:34 METCON 5:08 w/ spice
Did Sundays deadlift EMOM worked up to 475
3
0
Liz LeFevre
7:24 ( #25) lil spice💁♀️
First day back since being sick for a week🤧🤒 felt good to move
2
0