Skill:
30 seconds L-sit
30 seconds Handstand Hold
3 rounds for quality
Strength & Conditioning:
Part 1:
Partner up, then complete as many rounds and reps as possible in 7 minutes of:
60 Calories Rowed
40 Push-ups
20 Alternating Pistols
10 Handstand Push-ups
For Score
…rest 5 minutes, then…
Part 2:
Complete as many rounds and reps as possible in 5 minutes of:
5 Deadlifts (40-45% 1RM)
7 Sit-up Slammers (12/8)
9 Burpees
For Score
…rest 3 minutes, then…
Part 3:
Complete as many rounds and reps as possible in 3 minutes of:
2 Muscle-ups
6 Overhead Stationary Lunges (45/35)
100m Sprint
For Score
Compare to Tuesday, 06 November 2018
Flexibility:
Right Leg Straddle – 1:30
Left Leg Straddle – 1:30
Center Straddle – 1:30
Hip Capsule – 1:30/side
Post scores and experiences to comments
Part 1 with Coach: 146 (I did pistols with a 10# plate under my heel to protect my knee. Way better that way. NTFS do all pistols this way until I gain ankle mobility.)
Part 2: 96, 123# DL
Part 3: 14 reps RX!!!!! First time ever doing MU in a WOD! 🙂
Part 1:
What Sarah said
Part 2:
110 reps Rx at 245#
Part 3:
32 reps Rx