Holbrock

Result: 13:28

Result: 40

Result: 4

Result: 100

Benchpress 5/3/1
75% (175#) - 5x
85% (195#) - 3x
(205#) - 11x <- Screwed up should have been 225# 1x+

WOD:
Close grip bench
2-2-2-2-2
(135#, 175#, 205#, 210#, 215#)

Deadlift 5/3/1
75% (235#) - 5x
85% (265#) - 3x
95% (300#) - 1x

Strict Press 5/3/1 (worked off 165#)
75% (125#) - 5x
85% (140#) - 3x
95% (155#) - 1x+ (got two reps)

WOD:
3RFT:
(5) Muscle ups (sub 15 pullups & 15 dips or 10 jumping muscle ups)
250m Row
20 Wall ball (20#/14#)

Only did 5 jumping MU's

4 RFT: 5 Hand Release Push Ups, 10 KB Swings 50#, 10 Goblet Squats 50#, 400m Run

1 rep max of:
Back Squat 143
Press 63
Dead Lift 203

Total 409

” Angie “
For Time:
100 Ring Pulls
100 Push Ups
100 Sit Ups
100 Squats

Post Scores to Comments.

27:30 ?? about

” Fran “
21-15-9
Thrusters 53lbs
Ring Pulls

Post Scores To Comments.

" Barbara "
5 Rounds for time of:
10 Pull ups ( first time with grey band- scaled 10 instead of twenty)
30 Push ups
40 Sit Ups
50 Squats
Rest exactly 3 minutes between rounds.

Warm Up:
3x
10 Push Ups
15 Jumping Squats
20 Sit Ups

Mobility:
Pain ball on feet, hamstrings and glutes

MetCon:
21-15-9
Ring Dips
Dead Lifts (225 LBs)

150 wb
90 du
30 muscle ups