12min Build Up to a Max Set of Unbroken:
Hang Power Clean to Shoulder to 0verhead 115/75 RX+ 155/105 MRX 95/65 *Bar can NOT rest on ground or shoulders or in crease of hips/legs! Bar can only rest locked out overhead or in Hang less than 3 sec.
“Walley’s World 3” by DB
16min AMRAP:
32 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′
16 Pull-Ups RX+ 16 Strict Pull-ups
8 Hang Power Clean & Shoulder to 0verhead 115/75 RX+155/105 MRX95/65
56 Double Unders
Core Development & Stretching
15 Glute Ham Raises
30 sec Butterfly Stretch x 2
15 GHD Sit-Ups
30sec Straddle Stretch X 2
30sec Chinese Splits Hold x 2
Arlynn standing tall with the salute to the American Kettlebell swing. This guy has been driven and committed and with that he’s seen improvements across the board. He’s got a great work ethic and a slick sense of humor. Always glad to see him walk through that big garage door. Keep it up!
Arlynn has been focused and ready since day one. He’s a hard working athlete who has made big gains in a short time. Keep crushing it, Arlynn! 😁
Looking good Arlynn. Always glad to see you at the 6:15 class.
Thanks for your kind words. Great coaching helps a lot, along with the encouragement of your members. The whole program is great.
Someday, I hope to be able to drop my CrossFit motto…”Someone has to be last.”
Everyone kill it today.
Looking good Arlynn!
Looking good Arlynn. This dude shows up and works hard. He is getting stronger and fitter everyday. Keep it up stud!
A. 12 @ 155
B. 3+92 Rx
Arlynne founding member of the #PAC3Gang getting it done
3 rounds RX
30@115
3+16 rx
A. 27 reps Rx @ 115
B. 2 + 17 scaled
A. 16 @155
B. 3 + 40 rx @155
A. 21 @ 115
B. 3+5 rx
25 at 105
4+13 RX @ 105
17 @ 105
4 + 5 rx
137794 877705Is going to be back frequently in order to check up on new posts 156819
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