Conditioning:
Row 250m
5 Front Squats* (175/113)
5 Bar-Over-Burpees
Row 500m
7 Front Squats
7 Bar-Over-Burpees
Row 750m
7 Front Squats
7 Bar-Over-Burpees
Row 500m
5 Front Squats
5 Bar-Over-Burpees
Row 250m
For Time
(18:00 cap)
Compare to Tuesday, 20 September 2016
*Must clean the bar to perform FSQ. Squat cleaning first rep is allowed.
Strength:
Shoulder Press
4 x 7 @ 80%
For Quality
Flexibility:
Eye of the Needle – 1:30/side
Reclined Spinal Twist – 1:30/side
Hip Capsule – 1:30/side
Overhead Distraction – 1:30/side
Post time, load, and experiences to comments
16:39 scaled with 115#
SWOD 4×5 @115# any heavier or any more reps and core was unstable
17:51 scaled 73# 51%
Swod: 7@50%-60% 6@70% 5@80% 65#