What’s wrong in this picture? 🙂
Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900.
Conditioning:
Partner WOD*
100 Double Unders
20 Single-Arm Dumbbell Overhead Squats (50/35)
40 Wall-Ball Volleyball Throws @ 8′ (20/16/14)*
800m Run
30 Shoulder Press (95/63)*
40 GHD Sit-ups
30 Hang Squat Cleans*
800m Row
30 Push Press*
40 Alternating Dumbbell Snatches (50/35)
30 Back Squats*
80 Calories Biked
40 Wall-Ball Sit-up Throws @ 5m (20/16/14)
20 Handstand Push-ups
100 Speed Skips
For Time
*All bar work uses the same weight. Equal work. (M/co-ed/F)
Flexibility/Mobility:
Hip Capsule – 1:30/side
Overhead w/ External Rotation Bias – 1:30/side
Quad Smash – 1:30/side
Saddle Sit – 2:00
Post time and experiences to comments
Team Ape Man
28:46 Rx
I definitely slowed the team down on the bike. Definitely
The bike was super tough being at the end. Good team work throughout the WOD. Don’t worry, I enjoyed the rest. 🙂
37:39 scaled with 35# dumbbell
45:09 w Norka w mods