Strength:
Deadlifts
5 reps @ 60%
3 reps @ 70%
1+ reps @ 80%
For max “touch & go” reps at 80%
Conditioning:
3-person Team WOD*
“Triple Threat”
3000m Row
90 Handstand Push-ups
90 Pull-ups
90 Burpee Box Overs (20″)
90 Toes-2-Bar
3 x 300m Sprint
For Time
*Equal Work
Mobility:
Overhead Distraction – 2:00/side
Hip Capsule – 2:00/side
Spine Smash – 2:00
Post load and reps, time, and experiences to comments
SWOD: 8 @ 315#
CWOD: 34:26? Rx with Jaime and the Ape. Long WOD and I have to work on those HSPU and T2B
SWOD:
10 reps at 405
CWOD:
34:26 (sounds right to me Grant)
Rx with Quadzilla and Grant
Lot longer WOD than I thought it would be. Solid work everyone!
Ditto
Strong work on the 10 reps @ 405 Jaime!
Roger that. Haha