No scores from metcon tonight, because counting reps in 15 seconds of rest is not fun for anyone. Big efforts from Ian Coles- who literally ran between stations across the 30 minutes, Kate and Helen- Who controlled the bottom position of their squat despite being fatigued, and Ross- Who moved like he was a relative of George throughout his DB thrusters.
Part A: Back squat 3 x 5 +2.5kg from last session
Part B: 4 x 45 seconds seated band row
4 x 45 seconds DB strict press
4 x 45 seconds single KB racked lateral carry.
Part C: 7 rounds for time:
11 box jump overs @ 24/20”, 11 abmat sit ups, 11 plate GtOH @ 20/10kg.