Skill:
Sally Squats*
For Quality
*Perform squats to the song “Flower” by Moby. Start in the down squat position, and every time the song says “Bring Sally up”, stand up. And on “bring Sally down”, return to the bottom of the squat; and hold that position until the next “bring Sally up”.
Conditioning:
21-15-9 rep rounds of:
Toes-2-Bar
Ring Dips
Calories Rowed
For Time
Flexibility:
10 Shoulder Passes
T-Spine Mobilization – 2:00
10 Bridge-ups
T-Spine Mobilization – 2:00
10 Shoulder Passes
For Quality
Post time and experiences to comments
Quality:
45# bar
Cond:
11:06 Rx
15:14
11:53 RX
12:54 Rx
something slow, but Rx.
This is definately Monday!
CWOD:
11:40
Mod: Banded Ring Dips (blue)
Rest 2 minutes and then did 100 DU’s:
2:44 Rx