Strength:
Sumo Deadlift
4-4-4-4-4
For max load
Conditioning:
“Chips and Salsa”
10 Muscle-ups
25 Wall-Ball Push-ups
40 Calories Rowed
20 Double Kettlebell Thrusters (53/35)
40 Slammers (12/8)
25 Bar-over-Burpees
10 Deadlifts (275/183)
For Time
Compare to Wednesday, 21 August 2013
Flexibility:
20 Side Leg Swings – each side
Hip Capsule Distraction – 2:00 per side
Hold Middle Split – 2:00
For Quality
Post Max Load, Time, and Experiences
Sumo DL 188#
16:55 CWOD
SWOD: 265#
CWOD: 14:31 MOD 45# KB Thrusters
14:26 Rx
5:26 PR
SWOD:
315
CWOD:
10:34 Rx
2:14 PR!