Strength:
Front Squat
1-rep max
For Max Load
Compare to Friday, 11 July 2014
Conditioning:
“No Pain, No Gain”
4 Power Clean (155/103)
8 GHD Sit-ups
12 Burpee Box Overs (24/20″)
16 Wall-Ball Shots (20/14) @ (10/9′)
…Rest 2:00*
3 rounds for time
*Go ALL OUT each round
Mobility:
Hip Capsule – 1:30/side
Spine Smash – 2:00
Overhead w/ External Rotation Bias – 1:30/side
Post max load, time, and experiences
Front Squat 98#
Not a pr
CWOD
Almost 15 minutes
83# cleans
SWOD: 245# (20# PR)
CWOD: 10:26 Rx
T.
Fr. Squat. 130#. 7# Pr.
CWod. 11:17. Mod 65#.
SWOD:
335 lbs
10 lb PR!
CWOD:
10:10 Rx