Features: Clean (Power), GHDs, Pull-up, Pull-up (Strict), Push-up (Diamond), Push-ups, Row, Weighted Step Ups.
work complete √
work complete √
Met Con: #1 – 7:54 #2 – 7:02 #3 – 6:29
Hang (Squat) Cleans: 63, 83, 103, 113, 123, 133, 143, 153, 163(f), 163 Conditioning: 8:33 rx
quality work: done WOD: 6:58 rx
GHD 3×15 C&J (2+2): 63, 83, 113, WOD: 17:40 rx (had 12 pull-ups done at 15 min cap)
Back Squat: 6RM: 123, 143, 173, 183 OHS w/pause x2: 83, 103, 123, 133 WOD: R1: dragged +90#, 35#DB R2: +100#, 35DB R3: +110#, 40DB R4: +120#, 45DB Core work: check
Hang Snatch: 33, 53, 63, 73, 83, 83 WOD: 6 + Rounds (5 GHDs shy of 7 rounds — out of order movements due to shared equipment limitations)
Push-ups: 3×10 on rings check WOD: 13:06 DL@203#, used matador dip bars instead of rings
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