Strength:
This week is make-up week for the 1-rep max board.
“Make-up work”
Pick a missed lift, find 1-rep max
Or…
Pick a lift and perform:
5 reps @ 60% 1RM
5 reps @ 70%
5 reps @ 80%
For Quality
Conditioning:
“Balboa”
200 Singles
50 Sit-ups
150 Speed Skips
25 V-ups
100 Double Unders
25 Back Extensions
150 Speed Skips
50 Army Rowers
200 Singles
For Time
Compare to Monday, 29 December 2014
Flexibility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Seated Shoulder Flexion – 2:00
Lying Hip Capsule – 1:30/side
Post lift, load, time, and experiences to comments
Did 3×5 on back squat
11:28 on the wod
Did my burpees and took a rest day.