Skill:
300m Row*
For Time
…rest 5 minutes, then repeat
*All out effort
Conditioning:
“Better Days”
40 Speed Skips
30 Box Jumps (24/20″)
20 One-leg Kettlebell Deadlift Crossover (35/25)
400m Row
20 GHD Sit-ups
30 Weighted Walking Lunges (45/35)
40 Double Unders
2 rounds for time
Compare to Friday, 11 December 2015
Mobility:
Hip Capsule – 2:00/side
Overhead w/ External Rotation Bias – 2:00/side
Quad Smash – 2:00/side
Post times and experiences to comments
Row:
1st 00:59.8
2nd 01:02.0
WOD:
24:32
gravity won.
T.
Row. 1:12. 1:10.
CWOD. 17:42. Rx.
D.
Row. 55. 55.
CWOD. DNF.
Knee didn’t do well with all the jumping. Shut it down.
18:08
45# KB cause that’s all that was left
Rx otherwise
Back Squat:
8×3 @ 70%
20:30 Rx. Did half k2E and half GHD. Legs tired after the row
Row:
54.9
55.6
CWOD: 20:40 Rx