Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.
Back to normal on Saturday.
Conditioning:
Complete as many rounds as possible in 4 minutes of:
20 Wall-Ball Front Squats (25/16)*
40 Double Unders
…Rest 2 minutes
Complete as many rounds as possible in 4 minutes of:
10 Hang Power Cleans (135/95)
40 Speed Skips
…Rest 2 minutes
Complete as many rounds as possible in 4 minutes of:
20 Sit-up Slammers (12/8) @ 2m
40 Singles
For Score
*Hug ball against chest
Strength:
Offset Back Squat (10/5)
2/2 max load*
*Perform 2 reps with offset weight on right, and then 2 reps with weight on left. Males offset with 10#, females use 5#.
Flexibility/Mobility:
Plantar Surface – 1:30/foot
Low Lunge Twist – 1:30/side
T-Spine Smash – 2:00
Post scores, load, and experiences to comments
571, 75# HPC
610
53# HPC
✅Back squat – interesting…
497 Rx.
285#. 87% using my all time BS number. That was interesting. Hardest part was standing it up and racking the weight.
CWOD:
Part 1: 196
Part 2: 150
Part 3: 186
Total: 532 Rx
SWOD:
315#
That was interesting! The second set each time was the most awkward.
CWOD 1 169
2 107
3 133
SWOD 175# +10# offset
CWOD: 462
130
152
180
SWOD: 105# 65%