Saturday WOD's are again happening... Now thru the OPEN we will begin to work on Saturdays, possibley even Sundays...but the schedule for the OPEN is usually a REST DAY on THUR/SUN as Friday and Monday are the TEST / RE-TEST days... And we always get better on Re-Test!!!
Warm-Up
Roll & Mobilize
3 Rnds
4 Spidey & Reach
8 GHD Sit Ups
12 Cal Row
40 D/U
BB Warm Up
SQUAT CYCLING
EMOM x 12:
odd = 4 Front Squats
even = 8 Back Squats
@65% Front Squat MAX
Bar MU Tech Work for 15 min or so PLUS some REST Time
CAKE POP
3 RFT ~
42 Cal Row
21 Thrusters (95/65)
7 Bar Muscle Ups (14 C2B Pull Ups or Pull Ups is Scaled)
Ethan ~ 155# / 25:38 (14 Pull Ups)
tb ~ 185# / 19:53 (2m/2:30/2:45 / 8-8-5/7's/7's / 3-2-2/7/7)
Ethan blasted thru the first 42 cals in 1:45 or so...F.A.S.T.!!! May have cost him in the rounds, but he did not quit...stud! Also, that 155# squat cycle for first time had his legs like jelly!
Lord, You are near to us, and all Your ways are true.
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