Skill:
Handstand Holds
1-minute hold, rest 1-minute
5 rounds for quality
Conditioning:
“300 point FGB”
20 Calories Rowed
20 Wall-Ball Shots (20/14) @(10/9′)
20 Sumo Deadlift High-pull (75/50)
20 Box Jumps (20″)
20 Push Press (75/50)
Rest exactly 1 minute
3 rounds for time*
*If you are able to complete this in less than 17 minutes, counting the rest between rounds 1&2 and 2&3, you are able to achieve 300+ on Fight Gone Bad
Compare to Saturday, 20 July 2013
Mobility:
Plantar Surface Mobilization – 1:30/foot
T-Spine Smash – 2:00
Banded Bully – 1:30/arm
Post time and experiences to comments
CWOD:
21:12 Rx
21:37 Rx no PR
T.
20:16. Rx.
D.
18:18. Rx
Went unbroken on 1st round. Going to have to do that on rounds 2 and 3 to go sub 17.
Crossfit Foundation:
SWOD: Hatch Cycle W12D1: BS: 80kgX5/97KgX5/107KgX5/107KgX5
FS: 80KgX5/92KgX5/97KgX5
CWOD: 800M run/50 thrusters (20kg)/30 T2B for time: 7:57 Rx
They don’t have the hill and it’s glorious!!! 🙂
Kg’s? Is this some kind of Commie gym?
I think they have Chinese pugs in the gym too