251016 METCON (Time, Int, Sc) 21-15-9 reps for time: Knees-to-elbows Overhead squats (95/135 lb) Rx2/Masters 55+: Knees-to-chests Overhead squats (65/95 lb) Rx3: Hanging knee raises Overhead squats (35/45 lb) Intended stimulus: -5:00-10:00. -Fran-like feel. -Advanced athletes should go unbroken. -Round of 21 in no more than 3 sets of each movement. -Rounds of 15 and 9 in no more than 2 sets of each movement.
| 1st | 5:34 Rx | Kherri Thu, Oct 16, 2025 | | 2nd | 5:42 Int | Erika R Thu, Oct 16, 2025 | | 3rd | 3:21 Sc | Julia F Thu, Oct 16, 2025 | | 1st | 3:39 Rx | Jeremy Thu, Oct 16, 2025 | | 2nd | 7:02 Rx | Willy Thu, Oct 16, 2025 | | 3rd | 7:38 Rx | Gavin Thu, Oct 16, 2025 |
| Jeremy | 3:39 Rx | | | Kherri | 5:34 Rx | | | Willy | 7:02 Rx | | | Gavin | 7:38 Rx | Masters | | Chad | 4:38 Int | | | Trey W | 4:51 Int | | | Mike | 5:05 Int | Knees to elbows | | Cooper T | 5:42 Int | | | Erika R | 5:42 Int | | | Tom | 5:44 Int | | | Thomas B | 7:16 Int | | | Julia F | 3:21 Sc | | | Megan M | 3:38 Sc | | | Cecy | 4:04 Sc | Knees to chest, 45# | | Jake D | 4:20 Sc | | | Jeanne | 4:30 Sc | | | Veronica | 4:44 Sc | | | Evan B | 5:21 Sc | 65# | | Megan S | 5:43 Sc | | | Lauren Wa | 6:04 Sc | | | Kelly S | 6:12 Sc | | | Deanna | 6:19 Sc | | | Steven W | 6:24 Sc | | | Alaina | 6:25 Sc | 50# | | Kelly P | 6:37 Sc | | | Dana F | 7:06 Sc | 45# | | Mariah | 7:29 Sc | 55# | | Madelyne | 7:52 Sc | 45# | | Eli | 8:20 Sc | | | Katie E | ✔️ | Hero WOD- The Fire Chief | | Kori | ✔️ | Hero wod+OHS | | Justin U | ✔️ | 🔥Chief+OHS | | Andrew | ✅ Sc | |
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