Congrats to MP Delta! First timers team! Strong work!
Skill:
2000m Row @ 80% 500m Pace
For row time and pace quality
Conditioning:
21-15-9 rep rounds of:
Squat Cleans (135/93)
Ring Push-ups
Slammers (12/8) @ 2m
For Time
Flexibility/Mobility:
Posterior Chain and IT band – 1:30/side
Anterior Compartment Smash – 1:30/side
Hip Capsule – 2:00/side
Post times and experiences to comments
Lol, can you tell I was at my PR weight?
Ally & Burris are like ‘oh I got this’, and you and I look like we’re about to keel over
Yes they did awesome on the complex! And our facial expressions say it all!
Skill 2:20.7 target 2:21
CWOD 12:25 scaled with 95#
Row: goal pace 2:21. Stayed right at 2:21.0 pace so I was happy! 🙂 (75%)
CWOD: 11:46, 53#
Row: Goal Pace 1:57.3, Actual Pace 1:57.0
CWOD: 15:27 with Box Jumps instead of Ring Push-ups and sit-ups for slammers.
That lit my back up!