Congratulations to Mark Gray! Voted Tulsa’s Healthiest CEO!
Speed Test:
500m Row
For Time
Conditioning:
Partner WOD:
“Merging Lines”
100 Kettlebell Swings (53/35)
50 Burpees
30 Toes-2-Bar
800m Shuttle Run (alternate every 200m)
30 Toes-2-Bar
50 Burpees
100 Wall-Ball Shots (20/14) @ (10/9′)
For Time
WOD courtesy of CrossFit Merge
Partners will perform equal work.
Mobility:
Quad Smash – 2:00/leg
Overhead T-spine Smash – 2:00
Classic Posterior Chain Floss – 2:00/leg
Post times and experiences to comments
Merging Lines:
with Lisette
22:01 MOD
30# KBS
16:22
With Ape
Speed: 1:32.3
CWOD: 17:58 with Jaime
Speed:
1:28.4
not a PR, but for not training sprint rows, and only being 2.5 seconds off my PR, I am ok with it.
CWOD:
16:22 Rx
Partnered with Boy Wonder
1:53 on row. No pr. 17:58 w Grant
Since I was the only person at 5:30pm class, it was a little hard to do a partner WOD
Oops it didn’t post my whole comment. Since it was only me there tonight, we worked on 1RM for all the things I didn’t have on the board yet.
500m row- 2:02…DEFINITELY needs work.
New 1RM for:
Clean & jerk- 78#
Back squat- 133#
OHS- 74#
Thruster- 88#
Hang power clean- 78#