Conditioning:
3-person Team WOD*
“Tombstone”
210 Double Unders
60 Plate-Facing Burpees
180 Wall-Ball Shots (20/14) at (10/9′)
60 Pull-ups
150 Deadlifts (135/93)
60 Sit-ups
120 Kettlebell Swings (53/35)
60 Box Jumps (24/20″)
90 Calories Rowed
For Time
Compare to Friday, 15 July 2016
*Equal work required
Mobility:
Pick one Pressing
Pick one Squatting
Pick one Running
If choice is a unilateral stretch, perform 1:30/side. If it is a bilateral stretch, perform for 2:00
Post time and experiences to comments
This picture represents me looking at Brad on the DB snatches and thinking “PLEASE for the love of all things holy take a break”….
Tombstone: 28:59 Scaled team M^3 (w/ MROD and SUCH)
29:21 Rx with Ape and Christa
Strong work team! Good Saturday WOD!
30:20 rx with Bradley and Rhonda
Nice job Mama Rhonda!
Enjoyed the group warmup!
37 something w Jamie and Mark awesome team!! Thanks for being patient with me
Worked on some HSPU skills w/ Mike thanks for coaching me today
Strict HSPU with 2 and then 1 abmat
You did great! I’m no expert when it comes to being upside down but I do know what muscles you need to get the job done.
CWOD: 28:59 w/ Manny and Frank
Open Gym:
1RM Overhead Squat:
300#
15# PR
Thank you Sarah and Brad for getting video evidence and rootin’ me on.
Strong work today!
Group warmup was good. Simple, effective movements to prepare for the workout.
What Courtnie said..
Thanks for the shout out Courtnie!
Trying to keep up with the McKones is quite a challenge! Fun being a member of your team this morning!