We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
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Hanging Knee Raise
BW x 15 x 4

Barbell Curls

Plank Accumulate 6 minutes

Taking it easy on the elbows.
Light day: breathing front squats 176 x paused at bottom with 3 full breaths x 10 sets, split squats 176x10x5, bench press 309x1 + BWx28 (PR), kroc rows 70x20x5, easy 2000m row.
Press 3RM to 38

5 Pushups
10 Hanging Leg Raises
15 Overhead Lunges (15kg)
Score: 5+5

Hip flexor/glute drills
Clean Practice

Press 3RM to 27

5 Pushups
10 Hanging Leg Raises
15 OHL 15

Press 3RM to 33
5 push ups
10 hanging knee raise
15 overhead lunges (15)
Score : 4 rx'd
First time doing push ups in a wod! I think that is a PR for number of push ups done in 10 min :)