Strong work team for performing all 6 WOD’s in under 6 hours!

Not sure if Congratulations of admittance to the insanity ward is in order?! 🙂

Strength & Conditioning:

10-9-8-7-6-5-4-3-2-1 Front Squats*

10-20-30-40-50-60-70-80-90-100 Double Unders

 

For Quality and Time

*Perform 10 FSQ/10 DU’s. Now 9 FSQ/20 DU’s… and so on. Squat cleaning first rep is allowed.

Weights at each rep count:

10 & 9: 50-55% 1RM clean

8 & 7: 60-65%

6 & 5: 70-75%

4 & 3: 80-85%

2 & 1: 90+%

 

Mobility:

Quad smash

Reclined spinal twist

Couch stretch

Calf smash

 

 

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