Conditioning:
“Improv”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Squats
Burpees
Slammers (12/8)
Pull-ups
Row 250 or Run 200 on even numbered rounds
For Time
Strength:
Pick any lift and perform:
3-3-3 at 60 1RM
Focus on perfect form throughout movement
Mobility:
Single Leg Flexion – 2:00/side
Ball Tack and Floss – 2:00/side
Lateral Opener – 2:00/side
Post time, lift and load, and experiences to comments
CWOD:
18:36 Rx
33:03 Mod
RhondaMomma Mods
Burpees=Half Burpees + 3x double unders
Push-up Slammers
5 strict PLU progressions per round (these slowed me down!)
CWOD:
19:44 – Rx (ran each even round)
*was able to do the PLU’s unbroken each round which is what I was hoping for
SWOD:
Back Squat – 145# (focused on keeping my chest up)
CWOD: 14:46 Rx
SWOD: Hang Snatch: 100# – worked the squat
T.
CWod 16:34
Swod HPC @ 63#
D.
CWod 16:10
Swod worked Power and Hang Power Cleans up to 185#.