Conditioning:
Run 600
5 rounds of:
40 Double Unders
30 Sit-up Slammers @ 2m (12/8)
20 Hand-release Push-ups
10 Pull-ups
…then
Run 600m
For Time
Strength:
Front Squats
5 reps @ 70%
3 reps @ 80%
1+ reps @ 90%
For max reps at 90%
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Post time, load and reps, and experiences to comments
CWOD: 29:46. Mod: red-banded PLUs. Was running late so lost probably 30 seconds having to get a box/bands out.
SWOD: 4@ 133#
CWOD: 27:17 Rx
SWOD: 3 x 133
Nice Longer WOD. The front squats after were exhausting.
CWOD:
23:24 Rx
SWOD:
3 @ 315