Strength:
Back Squats
3-3-3-3-3
For Max Load
Conditioning:
“Indescribable”
Complete as many rounds as possible in 12 minutes of:
4 Muscle-ups
7 Burpees
11 Shoulder Touches
20 Sit-ups
For Score
Flexibility:
20 Side Leg Swings – each leg
Hip Capsule Stretch – 2:00/leg
Hold Middle Split – 2:00
For Quality
Post max load, time, and experiences to comments
3 x 113# back squat
Conditioning WOD
3rds + all but 15 SU in round 4
Mod 8 PLU and 8 Ring Dips for MU
Shoulder Touches from box
strength:
3 @ 225#
Cond:
4 rds +1mu
blue band mu
SWOD:
3 @ 195#
CWOD:
4 + 3 MU
mod: MU w/ green & blue band (first round got 1 MU plus 3 attempts) the rest I got
snatch work
5+4 rds MOD C2B for MU
SWOD:
Snatch Work @ 125
5 x 5
CWOD:
6 rds +3 reps Rx