Skill:
Elevated Ring Rows
5-5-5-5-5
For Quality
Strength:
Back Squat
1-rep max
For Max Load
Conditioning:
“Jump Around”
30 Speed Skips
20 Wall-Ball Shots (20/14) @ (10/9′)
25 Single Jump Rope
15 Box Overs (24/20″)
20 Double Unders
10 meters Handstand Walk
3 rounds for time
Mobility:
Barbell Shoulder Smash – 2:00 per arm
Quad Smash – 2:00 per leg
Anterior Compartment smash – 2:00 per arm
Post Max Load, Time, and Experiences to comments
Successfully completed my first “Murph” – 49:52 Rx – it was an absolute nightmare
SWOD:
365
10# PR!
CWOD:
9:54 Rx
Good group this morning!