Conditioning:
Complete as many rounds and reps as possible in 8 minutes of:
10/8 Calories Biked
8 Gorilla Rows (53/35)
6 GHD Sit-ups
24 Speed Skips
For Score
Strength:
Deadlifts
4-4-4-4 @ 80%
For quality in maintaining position throughout movement
…Or…
Make-up a Lift
1-rep max
For max load
Flexibility/Mobility:
T-spine mobility
Half Straddle
Hip Capsule
Saddle Sit
Post results and experiences to comments
Back Squat
127#
Almost a PR. Ran out of time.
CWOD
172
25# kettle bells
Sit ups
CWOD 193 rx
SWOD front squat @ 195# x4
Hamstring still irritated so didn’t deadlift
CWOD:
246 Rx
SWOD:
Deadlift 4×4
@405
Felt good, maintained position throughout all sets.