Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday.
Strength:
Make-up a Lift
1-rep max
For max load
…Or…
Pick any lift and perform:
5-5-5-5 @ 85%
For Quality
Conditioning:
“Thank Goodness!”
1000m Row or 800m Run*
…then
2 rounds of:
25 Pull-ups
10 Tire Flips (210/180)
50 Sledge Swings (10/8)
30 Slammers (12/8)
400m Run or 500m Row*
…then
25 Burpees
For Time
Compare to Wednesday, 26 November 2015
*If you run at the beginning, you must row in the 2 rounds. If you row at the beginning, you must run in the rounds. Either way, you must run 800m and row 1000m by the end of the WOD.
Mobility:
Plantar Surface – 1:30/foot
Low Lunge Twist – 1:30/side
T-Spine Smash – 2:00
Post lift performed, load, time, and experiences to comments
Really neat pic
SWOD:
175# 1 RM HPC
CWOD:
24:23 Rx
SWOD: worked clean to front squat; 93#
CWOD: 32:10; tough today, but did do partial Rx has I did some of the PLU w/o bands
Happy Thanksgiving everyone!
T
SWOD – worked form on HPC
CWOD – 25:02 RX
Happy Thanksgiving!!
SWOD:
280# hang power clean
5 lb PR
CWOD:
19:16 Rx w/800m run and rowing in the rounds.
That was a few seconds slower than last years. However, I think the rowing in the rounds accounts for that. On and off the rower, and I believe I run faster in a WOD than row. I guess I will find out next year. 🙂
SWOD
4×5@73.5% Back Squat
CWOD
22 flat RX
Run for the 800
row for the two 500 m
24:50 rx
Shared tire flips with Boy Wonder
27:00 10 PLU Rx.. The rest banded
Ran the 800 first, then rowed the 2 500s
175 backsquat
SWOD: 1RM Hang Pwr Clean: 245# (20# PR)
CWOD: 20:25 Rx
Got off work late so missed SWOD.
CWOD: 25:55 Rx. Did all runs and no rows because I missed Jimmy’s blurb that you had to do both…..