Strength:
Deadlifts
5 reps @ 70% 1RM
3 reps @ 80%
1+ reps @ 90%
For max reps at 90%
Conditioning:
3 Muscle-ups
6 Front Squats (135/95)
9 Slammers (20/14)
12 Ring Push-ups
3 rounds for time
Flexibility:
Right side straddle – 1:00
Left side straddle – 1:00
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post load and reps, time, and experiences to comments
D.
Swod 6@305#. Need to work on grip position.
CWod. 7:23. Rx+ at 155# front sq.
SWOD: 5 @ 360#
CWOD: 7:41 Rx+ (175# FSQ)
SWOD:
7 @ 465
CWOD:
5:43 Rx+ @ 240 FSQ
Thanks to the Muffin man for throwing out, “let’s go heavy”.