Conditioning:
“Godfather”
1000m Row
20 Double Kettlebell Thrusters (53/35)
40 Alternating One-arm Push-ups
60 Half Tacos
80 Double Unders
100 Walking Lunges
80 Speed Skips
60 Sit-ups
40 Kettlebell Swings (53/35)
20 Ring Dips
1000m Row
30 Burpee Sell-out
For Time
Compare to Friday, 18 November 2016
Mobility:
Overhead Distraction
Hip Capsule
Spine Smash
Post time and experiences to comments
36:29 Mod
20# KBT
One-arm PU with opposite arm assisting
25# KBS
Loved that one! Keep them coming! We have to work off that Apple Pie!!
34:38 Rx
Way slower than PR. 🙁 Not sure where I lost that much time.
Broke up pu’s in sets of 4. Next time do 6’s.
First row 3:40. Second 4:11. KB thrusters 12/8. All JR unbroken. Lunges non-stop. KBs 16/14/10. RD 10/10.
38:43 mod
Assisted 1 hand PU
25# KB thrusters
Purple banded Dips