Friday night class and Saturday classes are canceled due to
Battle at the Ballpark competition. Sorry for any inconvenience.
Conditioning:
Partner WOD
30 Wall-Ball Shots (20/14) @ 9’*
40 Sumo Deadlift High-Pull (75/53)
50 Shoulder-2-Overhead (75/53)
60 Alternating Box Jumps (24/20″)
50 Shoulder-2-Overhead
40 Sumo Deadlift High-Pulls
30 Wall-Ball Shots*
For Time
*While one partner is performing WB’s, the other partner holds in a dead hang from the pull-up bar. Equal reps are not required except on Box Jumps.
…Rest 3 minutes
Complete as many reps as possible in 8-minutes of:
150m Sprint
10 Burpees
5 Chest-2-Bar Pull-ups
For Score
Strength:
Back Squats
5 reps @ 65%
3 reps @ 75%
1+ reps @ 85%
For max reps @ 85%
Flexibility:
Right Leg Split – 1:30
Left Leg Split – 1:30
Center Split – 1:30
T-Spine Smash – 2:00
Post time, score, and max reps to comments
CWOD:
10:48
5 rds +150m
Rx w/Chad
SWOD:
3@185#
CWOD: got through all but 3 wall balls at 11 min cap. Score 103 in 8min part. Worked w/ Brian.
SWOD: 3 @ 103#, legs felt sore and tired
Battle at the Ballpark 2015
Scaled Team: Janimal, Quadzilla, Rags, and me
WOD 1a:7:35
WOD 1b: 238 calories
WOD 2: OHS 2-rep
Janimal: 125
Quadzilla: 125
Rags: 155
Me: 225
Total: 630