Skill Work:

Practice 15 minutes on:

“Athletic Skills Sheet“

 

Conditioning:

Partner WOD

Karen

150 Wall-Ball Shots

(20/14) @ (10/9′) – Rx

(16/10) @ (10/9′) – 55+ Masters Rx

(14/10) @ (9′) – Scaled

(12/8) @ (9′) – Masters Scaled

 

Diane

21-15-9 rep rds of:

Deadlifts*

Handstand Push-ups**

*(225/155) – Rx

(185/125) – 55+ Masters Rx

(155/105) – Scaled

(135/93) – Masters scaled

**Shoulder Presses

(65/45) Scaled/ (55/33) masters scaled

 

Grace

30 Clean and Jerks

(135/95) – Rx

(115/85 – 55+ Masters Rx

(95/63) – Scaled

(75/53) – Masters scaled

 

For total time

One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all.

 

Flexibility WOD:

Couch Stretch, 2 minutes each leg

Right leg split, 2 minutes

Left leg split, 2 minutes

Couch Stretch, 1 minute each leg

 

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