Friday night class is canceled this week sorry for any inconvenience.
General Warm-up:
2 rounds of:
Run 200/Row 250
8 Spiders
7 T-Push-ups
8 V-ups
7 Deep squats
8 Shoulder press w/T’s
…then…
Ski 12/8 calories
20m Farmers carry
40 second D-ball rock
10 KB swings
Skill:
300m Row*
For Time
…rest 5 minutes, then repeat
*All out effort
Conditioning:
“Better Days”
40 Speed Skips
30 Box Jumps (24/20″)
20 One-leg Kettlebell Deadlift Crossover (35/25)
400m Row
20 GHD Sit-ups
30 Weighted Walking Lunges (45/35)
40 Double Unders
2 rounds for time
Compare to Monday, 17 December 2018
Mobility:
Hip Capsule
Overhead w/ External Rotation Bias
Quad Smash
Post results and experiences to comments
Skill:
1: 0:58
2: 0:56.5
CWOD:
21:08 Rx
Skill:
1:05.9
1:08.5
Conditioning:
21:15 Rx
Last round of DU unbroken!!!!!!!!!
Nice work sis!!
Skill: 1:43.1 – 51.5 round 1 / 51.6 round 2
Conditioning – 23:05 – single jump rope 3x