Strength:
Back Squat
5-5-5-5-5
@ 80% 1RM
For Quality
Conditioning:
“Rise and Shine”
Row 1000m
25 Handstand Push-ups
50 Power Cleans (95/65)
100 Sit-ups
Row 1000m
For Time
Flexibility:
Right Leg Split – 1:30
Left Leg Split – 1:30
Center Split – 1:30
T-Spine Smash – 2:00
Post load, time, and experiences to comments
18:45rx
SWOD: 183# 1RM Back Squat (28# PR)
CWOD: 23:19 (Mod: HSPU with ab mat, 55# power cleans)
CWOD: 22:34 Rx – that was yucky
22:00 mod
55# clean
Hspu to abmat