Level 1
800M Run
+
80-60-40-20 Squats
40-30-20-10 KB Swings 53/35#
20-15-10-5 Burpees
*80 Squats, 40 KBS, 20 Burpees; 60 Squats, 30 KBS, 15 Burpees…
Post time.
Extra Credit
5 Min Shoulder Mobility
Level 2
Every :30 Sec for 20 Intervals (Choose load)
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Snatch Balance
+
AMRAP in 12 Min
50M Farmer’s Walk 2@70#/2@53#
12 KB Deadlifts
100M Run
Post load and total rounds.
Extra Credit
5 Min Shoulder Mobility
Barbell Club
EMOM for 20 Min: 1 Power Clean
+
Bent Over Rows (1″ off the ground) 5×5
+
Wtd Strict Ring Dips 5×5
Post loads.
5:15
L1
Morgan 25:15
Rose 31:26 Rx
Carrie M. 27:38
Joe V. 28:38 Rx
Rob 26:22 Rx
Paul 22:21 Rx
L2
Anthony 115#/7 Rx
Trapp 115#/5 Rx
Terry 115#/5 + 50m run
8:00
L1
Ed A. 22:11 Rx
Steve A. 19:14
Halle 27:46 Rx EC
Berenice 32:47 Rx EC
Katie 27:41 Rx EC
Roselynn 26:46 Rx EC
Jill 27:21
April 25:56 EC
Michael 22:56 Rx
Alex 24:39 Rx
Ruby 22:32 Rx EC
Essence 23:50 Rx EC
9:00
L1
Monica 19:30 Rx EC
Trapp 21:24 Rx EC
Luke 28:58 Rx EC
Vince 23:49 Rx
Alex D. 17:20 Rx
Anthony 23:17
BBC
Scotty 225#/135#/25#
Noon
L1
Rey 30:59 Rx
Brian B. 29:47 Rx
Adrienne 28:12 Rx
Jeff J. 32:36 Rx
Brian T. 26:35 Rx
Sam (W) 26:09 RX
Cami 29:56
Ryan 18:18 Rx
Christina 26:24 Rx
4:00
L1
Warren 26:33
Kevin C. 35:12
Ed M. 29:32 Rx
Luke X2 24:51 Rx
Dylan 2425 Rx
Sonya 30:13 Rx
Scott 31:19 RX
Gaby 22:10
L2
Chris B. 115#/7 + 12 DL’s Rx
Ira 115#/5 + 7 DL’s Rx
5:00
L1
Carrie J. 22:37 Rx
Amanda 28:37
CL 19:20
Julie 22:08
Hannae 29:30
Troy 25:02 Rx EC
Chris F. 23:17 Rx
L2
Brent 130#/8 + 3 DL’s Rx
6:00
L1
Greg 21:55 EC
Nick 25:21 Rx EC
Elizabeth 27:10 EC
Mark 34:10 Rx
Andrea 20:44 Rx EC
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