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Friday, 30 June 2017

29 June 2017 by 8 Comments

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 12 minutes of:

100m Sprint

10 Power Snatches (95/63)

5 Burpees

10 Calories Rowed

5 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Wednesday, 04 January 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time, max load, and experiences to comments

Filed Under: Board WOD, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Mobility, Partner WOD

Comments

  1. sflynn says
    30 June 2017 at 10:42

    139 w/ Christa, I used 43# bar
    SWOD: 90#, 12# PR WOO!!

  2. White Ape says
    30 June 2017 at 19:10

    Lots of PR’s today!! Strong work!! Congrats!!

  3. Daniel says
    30 June 2017 at 19:52

    CWOD partner with Jeff 5 complete rds for 170?
    SWOD 135# for a 10# pr

  4. Jaime says
    30 June 2017 at 20:22

    146 w Mark
    208# Back squat. No PR but a solid lift

  5. Manny says
    30 June 2017 at 20:24

    CWOD: completed solo without partner. 2 rounds completed in 6 minutes.

    SWOD: SP Work
    4 sets x 4 reps @ 130 (84%)
    1 sets x 4 reps @ 135 (87%)

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