200m Run
10 Goblet Squat

3x through…
15 sec Russian Baby Makers
5 Strict Pull-ups


Ankle Distraction
Front Rack Banded


1×3 Front Squats

1×2 @ 95#
1×2 @ 135#
1×2 @ 185#
1×2 @ 205#
1×3 @ 225#

Super happy to get 225# here. Felt really good!


3 rounds for time:

10 Thrusters @ 95#
10 Strict Pull-ups

Time: 3:32

Did all of the Thrusters unbroken but the pull-ups put me in a bind. Unbroken on the first set. Then 6-2-2 on the second and 4-2-2-2 on the third. 

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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