Strength:
Pick any lift, and perform one option:
1. Establish a 3-rep max
or
2. Establish a 1-rep max
Conditioning:
Partner WOD
“Dance a Little”
20 Chest-2-Bar Pull-ups
40 Plate-facing-Burpees (45lb bumper)
60 Box Overs (24/20″)
80 Slammers (12/8)
100 Sledge Swings(10/8)
2000m Row
For Time
Equal work. Complete each exercise in it’s entirety before moving to next.
Mobility:
Quad Smash – 2:00/leg
Overhead T-spine Smash – 2:00
Classic Posterior Chain Floss – 2:00/leg
Post load and rep, time, and experiences to comments
SWOD: Back Squats – 3@235#
CWOD: 17:14 Rx with Darren
SWOD:
Back SQ 3-rep
325
CWOD:
Partnered with “Speedy”, aka Tara.
17:31
All Rx w/exception of Tara did standard PLU working on getting more height without a band.
Strong work! The row was ugly!!
T.
SWod. Snatch. 68#. 5# Pr.
Cwod. Partnered with the boss.
SWod – shoulder press. 175#. 5# pr. Not my best effort but I’ll take it.
CWod – Grant and I smoked Jimmy and T. Putting this on a plaque and hanging it over the fireplace.
I have already made three copies. One for Darren, one for me and one for jimmy. Mine is going on my
Mom’s refrigerator 🙂
“Smoked”? Not sure if 15 seconds equals “smoked” in my book. But whatever you need to sleep at night.
Tara, I guess it was good we were going at 85%. That wa Darren and Grant feel better. 😉
98 lbs overhead squat
PR by 18 lbs per the board