Conditioning:
Master Qualifier 4
21-15-9 rep rounds of:
Deadlifts (225/155)
Box Jumps (24/20″)
Handstand Push-ups
For Time
Strength:
Hang Squat Clean
3-3-3-3-3
@ 55-60-65-70-75% 1RM
For Quality
Mobility:
Quad Smash – 1:30/leg
Overhead T-spine Smash – 2:00
Classic Posterior Chain Floss – 1:30/leg
Post time, weight, and experiences to comments
CWOD:
17:09 Rx
CWOD:
11:32
mod: 205# DL & HSPU using the big tire
SWOD:
Got a lot of form work in – mostly at 95#
CWOD:
5:14 Rx
Body still worn out from the weekend WODs. And the 5K pre-WOD tonight probably didn’t help either. :l
SWOD:
Stopped at 70% to work on elbows and pulling under. Feel like I made progress.
CWOD: 12:25 Rx
SWOD: went to 75% working on shrugging and not pulling early. Feeling like I’m getting better! 🙂
CWOD 8:04. Kept DL at 205. Back just not there yet.
SWOD went up to 80%. Still pulling early but elbows slightly better.