CFG - Lucas
1130 - 5 of us
Warm Up
Hip Hammy
2 rounds of
10 hard pulls on the rower
5 boot strappers
5 tempo front squat
10 glute bridge clam shells
10 mountain climber thoracic rotations
Front Squat
6 sets of
Front Squat at 24X1 tempo + Front Squat
I worked up from 95, 105, 115, 125, 135, 135#
Metcon
For time:
50 calorie row
100 wbs (20/14#)
The row went fine and I finished in 4:05. I scaled this to a 14# wall ball and had to bail at 50 reps and finish with a 10# wall ball. I finished in 10:40 and was wiped out. I started sets of 10, but was quickly reduced to sets of 5.
We had some extra time so I did some pull-ups and scales.
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