Skill:
Hinge Rows
5-5-5-5
Handstand Hold
30 second holds between sets of hinge rows
For Quality
Conditioning:
Complete as many rounds in 9:00 as possible of:
3 Muscle-ups
5 Hang Squat Cleans (155/103)
7 Handstand Push-ups
For Score
Flexibility:
Couch Stretch – 2:00/side
Bilateral Shoulder Flexion – 2:00
T-Spine Smash – 2:00
Post score and experiences to comments
D.
56. Worked on getting under the bar on cleans. Needs work.
CWOD: 61 pts (4 full rounds + 5 PLUs). Mod: each round did 3 kipping PUs and 3 banded. HSPUs with ab mat and towel. Only did 53# on squat cleans since I have a long run tomorrow.