Strength:
Pick one:
Back Squats or Deadlift
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps at 80%
Conditioning:
“Just a little work”
Partner WOD*
4 x 400m run relay (2 each)
60 Power Snatches (115/75)
80 Kettlebell Push-ups
100 Sit-ups
4 x 400m run relay (2 each)
For Time
*Equal work.
Mobility:
Quad Smash – 1:30/leg
Anterior Compartment Smash – 1:30/side
Hip Capsule Stretch – 1:30/side
For Quality
Post load and max reps, time, and experiences to comments
SWOD: 3@230#
CWOD: 22:48 mod 95# Power Snatch with Darren
T.
Swod. 123# bs @ 4
Partner wod with Christine. 28:04.
Mod. 42# snatch.
D.
Swod. 230# bs @ 10
Partnered with Grant. What he said.
SWOD:
10 reps at 425
CWOD:
Partnered with Boy Wonder
23:57 Rx
Fun wod! Great class!