Reminder: Evening class is canceled. All other classes are normal.
Strength & Speed:
Complete as many reps as possible in 6 minutes of:
15-12-9 rep rounds
Power Cleans to Overhead (115/73)
Lateral Bar-Over-Burpees
For Score
…Rest 8:00
Conditioning:
Now partner up, and perform equal work of:
10 Muscle-ups
30 Plate facing Burpees (45)
50 Calories Rowed
80 meter Bear Crawl
80 meter Forward Crab Crawl
50 Partner WB passing Sit-ups (20/14)
30 Ring Dips
10 Strict Handstand Push-ups
For Time
Mobility:
Single Leg Flexion – 1:30/side
Overhead T-spine Smash – 2:00
External Rotation Shoulder Smash – 1:30/side
Post completed reps, time, and experiences to comments
10 ring row
10 burpees
20 cal
10 m BC
5 m crab
20 sit ups
10 ring dips w band and 12in box
10 hsp w 14 in box
D.
Swod. Did 6 cleans on the 9 rep round. Rx.
CWod. Partnered with Grant. 12:35. Rx ish.
I did 3 MU and 2 attempts. Grant did all 5.
Both of us were Rx ish on strict HSPU.
First ever MU today.