Skill:
Hinge Rows
5-5-5-5-5
Handstand Hold
30 second holds between sets of hinge rows
For Quality
Conditioning:
Complete as many rounds as possible in 10:00 of:
9 Bar-over-Burpees
6 Snatches (95/65)
3 Muscle-ups
For Score
Mobility:
Lateral Opener – 2:00/side
Single Leg Flexion – 2:00/leg
T-Spine Smash – 2:00
For Quality
Post score and experiences to comments
fun fun 🙂
CWOD:
4rds + 9 bar over burpees
mod: green band MU attempts (got about 3 or 4 successful attempts)
*forgot to add that coach added 2min at the end so the cap was 12min
CWOD:
7 rds +13 reps
(12:00 AMRAP)