Join us this Friday, December 10th at 1800 for our Christmas Party potluck!
Conditioning:
Row 1000m
10 GHD back extensions
15 Squat cleans (95/63)
20 Handstand push-ups
Bike 500m
25 Pull-ups
30′ Handstand walk
35 Double-unders
Ski 250m
For time
(15:00 cap)
Strength:
Clean
8@25% 1RM
6@35%
5@45%
4@55%
3@65%
3@75%
2@80%
1%85%
1%85%
1%85%
1%85%
For quality
Post results and experience to comments
14:46
70+ mod
14:48
Did 95# hang muscle cleans, 1:1 single unders, and bear crawl.
Was able to row a decent pace for the first time! #progress
15:01 cap mod
1 abmat hspu
Bear crawl
16:20 scaled HSPU
15:24 scaled with the bear crawl
Worked up to 175# with swod