Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200;
25 DEC Closed; and 26 DEC will be 0900 and 1200
Strength:
Hang Squat Snatch
3-3-3-3-3
For Quality & Load
Conditioning:
“Better Days”
40 Speed Skips
30 Box Jumps (24/20″)
20 One-leg Kettlebell Deadlift Crossover (35/25)
400m Row
20 GHD Sit-ups
30 Weighted Walking Lunges (45/35)
40 Double Unders
2 rounds for time
Compare to Friday, 20 December 2013
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Post load, time, and experiences to comments
SWOD: 3@115#
CWOD: 16:43 Rx
SWOD:
3 @ 165
CWOD:
16:24 Rx
That is including me doing 20 extra lunges with a 35 lb plate, before I realized I had the wrong plate! AHHH!!
Legs are still a little tender from Crippler!
D.
Swod. Form work.
CWod. 20:24. Rx. Crippler will not go quietly.
Swod. 42#
CWod. 19:27. Rx.