0845, 1200, and 1730 classes are cancelled Friday. Sorry for any inconvenience.
Conditioning:
“Sail Away”
35 Pull-ups
35 Weighted Walking Lunges (45/35)
35 GHD Back Extensions
35 Double Unders
35 Wall-Ball Shots (20/14) @ (10/9′)
35 Hand-release Push-ups
35 Calories Rowed
35 Knees-2-Elbows
35 Box Overs (24/20″) No Touching Box
For Time
Compare to Friday, 17 March 2017
Strength:
Shoulder Press
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps
(15:00 cap)
Flexibility:
Couch Stretch, 1:00/leg
Right leg split, 2:00
Left leg split, 2:00
Couch Stretch, 1:00/leg
For Quality
Post load and max reps, time, and experiences to comments
One of my favorite WODs
22 + minutes
Way off my PR
25 unbroken PLU Instead of 35
DUs and HRPU were not happening
Tired and sore ..time for a day off