Rebecca Gerdon

17.5 9 Thrusters (65#) 35 DU x 10 Rounds 13:32 (DU Got really sloppy at the end)

A) Deadlift to new 1RM 365# for a 10# PR! B1) Strict Press: 5×5 @ 95# B2) Chest Supported Row: 5×12 @ 35#/hand Cardio: Kayaking at Lake Norman ~15 min

A) Snatch: EMOM x 20 @ 75% B) C&J E90seconds x 6 @ 75% C) Front Squat: 7 sets @ 250# 4, 4, 4, 4, 4, 4, 3 (27 reps total) Cardio: 800m run Bike 5 min x 2 rounds  

A) Partner Heavy Grace with Dr. Tim: 30 C&J (225/145) 1:58 alternating reps B) Back Squat: to a heavy 5 then -10% 3×5 up to 280#x5 downsets @ 250# C) No hook no feet Snatch: 2×3@62.5%, 3×2@67.5%, 5×1@72.5% D) Wide Stance Stiff Leg Deadlift: 3×8 @ 225# Cardio: 30 min walk outside in the sun

A) Power Clean: 8×3 @ 75-85% of best triple B) Jerk: 5×3 @ 60-70% with 3 sec pause in split C) Cardio + Structural Balance: 50m One-Arm FC w/ DB (50#) 30 sec FLR 50m One-Arm Waiter Carry w/ DB (50#) 30 sec FLR x 5 Rounds ~20 min  

A) Front Squat: 5×5@ 210# B) Snatch Triples: 8×3 @ 67.5-77.5% C1) DB Bench Press: 3×11 w/ 50# DB’s C2) Feet Elevated Ring Row: 3×10 Cardio: 20 min AMRAP: Sled Push x 20m (50#+sled) Easy 200m jog