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Components

Back Squat

Metcon

Motycka Beer Mile

Settings

Workout

The extra mile

Strength

Back Squat (2x8 across)

WOD

Metcon (AMRAP - Reps)

AMRAP 11

10 Alt DB Devils Press
15 Single leg V ups
20 Lat DB hops

Gymnastics

10 minutes of skill development

Extra Credit

Motycka Beer Mile (Time)

4 RFT

Drink a beer
Run 400 m

____________________
Beer must be 12 ounces, at least 5% alcohol, and consumed from a can or bottle.
For a complete list of revised rules, visit www.biermile.com

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, July 01, 2022

Clients:

Clients

1

James
Starks II

4 PM open gym

2 x 8 @ 295 lbs

Light. Sore hammy

2

Zachary
Knapp

Beer mile or open gym

2 x 8 @ 280 lbs

3

Mike
Staten

6 AM WOD

2 x 8 @ 255 lbs

4

Christopher
Ice

4 PM open gym

2 x 8 @ 245 lbs

70% could have done more but gotta beer mile it tonight

4

Matt
McFadden

12PM WOD

2 x 8 @ 245 lbs

5

Eric
Krogman

5PM WOD

2 x 8 @ 235 lbs

6

Black
Steve

12PM WOD

2 x 8 @ 225 lbs

6

nick
davis

4 PM open gym

2 x 8 @ 225 lbs

7

Stephen
Hong

Homebody/Not in class

2 x 8 @ 185 lbs

8

Hailey
Mallendick

12PM WOD

2 x 8 @ 155 lbs

8

JUSTIN
SHARK

5PM WOD

2 x 8 @ 155 lbs

9

Nikki
Barbell

Homebody/Not in class

2 x 8 @ 149.94 lbs

10

Ayo
Ellis

5PM WOD

2 x 8 @ 145 lbs

10

Tori
Stickels

6 AM WOD

2 x 8 @ 145 lbs

71%

11

Melissa
Bieniek

4 PM open gym

2 x 8 @ 140 lbs

12

Stephen
Dooley

4 PM open gym

2 x 8 @ 135 lbs

12

William
Florich

4 PM open gym

2 x 8 @ 135 lbs

13

Stacey
Ice

4 PM open gym

2 x 8 @ 130 lbs

14

Shannon
Northrup

12PM WOD

2 x 8 @ 105 lbs

15

Delaney
Krueger

6 AM WOD

2 x 8 @ 80 lbs

16

Ricky
Pratt

6 AM WOD

2 x 8 @ 0 lbs

sub split jerk technique work

16

Mickey
MetCon

Beer mile or open gym

2 x 4 @ 231.52 lbs

Heavy :-(

16

Tyson
Stoll

12PM WOD

1 x 8 @ 350 lbs

Failed 7th rep, 2nd set @350

16

Corinne
Howe

6 AM WOD

0 x 0 @ 0 lbs

Oh squat