Saturday, Jan 7, 2023
Skill: 1-arm Rows 4x6 each arm
30 Crunches
WOD
4 Rounds of-
2 Strict Presses (65/95)
4 Push Presses "
6 Push Jerks
8 Box Step Ups w/ Db (35/50)
10 Wall Balls
Med ball Sit ups
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See AllSkill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul
Congratulations to all the participants of the open and especially congrats to the quarterfinalist and the age qualifiers! All of our coaches qualified! Espresso congratulations to those that particip