Conditioning:
Row 250m
21 Sumo Deadlift High Pull (115/75)
Run 400m
21 Deadlifts (225/155)
Row 750m
42 Sit-up Slammers (12/8) @ 2m
Run 800m
21 Thrusters (115/75)
Row 1500m
21 Kettlebell Swing (72/53)
For Time
Use one bar. Adjust load as needed.
Flexibility/Mobility:
Quad Smash – 1:30/leg
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Ball Tack & Floss – 1:30/side
Post time and experiences to comments
30:52 Rx (except)..you’re welcome Court… #125# DL b/c… reading is hard. :-/
Rx except that I modified lol
Exactly. 🙂
33:32 masters
32:30 MOD
53/103
Out of gas from the start!
Cap + 15 rx
Cap was 35:00
Cap + 5 should have pushed through and finished. Next time
Rx
27:04 Rx
Really liked this WOD!
Cap +6 scaled with 95#/185#/95# lifts and 62# kb, felt ill after the 42 slammers/800m run and finished the rest really slow.
T
32:40ish Rx
Modified all the things. Still can’t run.
Row 250m
53# Sumo Deadlift High Pull
Walk 200m
103# sumo Deadlifts
Row 750m
42 Sit-ups with ab mat
Walk 400m
53# half squat Thrusters
Russian Kettlebell Swing 53#
No rowers so walked 600m/Row 528m at cap
30:08
Mods 65# DL HP and thrusters