3 rds- Rowling- to 400m

then 2 rds
10 db Arnold presses
10 banded pull aparts
10 supinated rows against hip
20 second chest stretch

Grace

30 Clean and Jerks (135/95)
Add Score
Ring Muscle Up Work
Those who do not have a strict pullup or ring row yet should scale

4 rds
Max Hold in ring support
4-7 2 Second Pause Ring Dips (pause at bottom)- Scale to box Dips
4-7 Strict Ring Pullups- Scale to banded bar pullups (strict)
3 Kips on Rings
3 kipping ring rows from box- or scale to strict ring rows
3 Muscle Up Transitions or 2-6 Ring Muscle ups
max hollow hold

Comments

Monica Krangel

Monica Krangel 4 days, 5 hours ago / Reply

Grace: 4:00

Michael Hunt 5 days, 2 hours ago / Reply

Grace: 6:35
Notes: 105# paced too much

Alberte Laventure

Alberte Laventure 5 days, 2 hours ago / Reply

Grace: 3:35

Shirley Guzman-Caballero 5 days, 3 hours ago / Reply

Grace: 5:00
Notes: 55

Roylene Ward

Roylene Ward 5 days, 3 hours ago / Reply

Grace: 3:53
Notes: 85 lbs

Dan Schatz

Dan Schatz 5 days, 4 hours ago / Reply

Grace: 3:18

Danielle Dea

Danielle Dea 5 days, 4 hours ago / Reply

Grace: 3:51
Notes: #85

Steph Schatz

Steph Schatz 5 days, 4 hours ago / Reply

Grace: 4:00
Notes: Why???? 95lb

Steph Schatz

Steph Schatz 5 days, 4 hours ago / Reply

Grace: 4:00
Notes: Why???? 95lb

David Quinlan

David Quinlan 5 days, 5 hours ago / Reply

Grace: 3:27

Holly Levitz

Holly Levitz 5 days, 5 hours ago / Reply

Grace: 4:46
Notes: First time RX. Slow as butt. All singles. Failed last jerk.

Stosh Tunney 5 days, 5 hours ago / Reply

Grace: 3:33

Stosh Tunney 5 days, 5 hours ago / Reply

Grace: 3:33

John Crossin

John Crossin 5 days, 5 hours ago / Reply

Grace: 2:29
Notes: 36 seconds faster than last year

Kim Buchinsky 5 days, 5 hours ago / Reply

Grace: 4:34
Notes: 85 lbs

Alexis Krippel

Alexis Krippel 5 days, 6 hours ago / Reply

Grace: 4:10
Notes: 85# sloppy form after 15 😬

Jason Leininger

Jason Leininger 5 days, 6 hours ago / Reply

Grace: 3:45
Notes: 115#

Rachelle Haworth

Rachelle Haworth 5 days, 6 hours ago / Reply

Grace: 5:08
Notes: #80

Halle Roesser

Halle Roesser 5 days, 6 hours ago / Reply

Grace: 3:21
Notes: 65

Ella Zaguskin

Ella Zaguskin 5 days, 7 hours ago / Reply

Grace: 4:22
Notes: 30 clean and jerks 35#

Ella Zaguskin

Ella Zaguskin 5 days, 7 hours ago / Reply

Grace: 4:22
Notes: 30 clean and jerks 35#

megan kontz

megan kontz 5 days, 9 hours ago / Reply

Grace: 4:35
Notes: 85lbs

Brian Cantymagli

Brian Cantymagli 5 days, 10 hours ago / Reply

Grace: 4:35
Notes: 95 lb

Catherine Curry

Catherine Curry 5 days, 12 hours ago / Reply

Grace: 3:17

Tia Stebulis

Tia Stebulis 5 days, 12 hours ago / Reply

Grace: 4:55
Notes: 85#

Dan Baxter

Dan Baxter 5 days, 12 hours ago / Reply

Grace: 2:05
Notes: 5 second PR

Haley Schmucker

Haley Schmucker 5 days, 13 hours ago / Reply

Grace: 3:10
Notes: Should’ve gone faster in the beginning

Samantha Heeren

Samantha Heeren 5 days, 15 hours ago / Reply

Grace: 6:08
Notes: 85#

Meagan Kalinoski

Meagan Kalinoski 5 days, 16 hours ago / Reply

Grace: 4:53
Notes: 95# Beat my old 85# workout by about 30 seconds

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