Strength:
Back Squat
10 Reps @ 70% of 1-Rm
4 Sets for Quality
Conditioning:
As many rounds and reps as possible in 12-minutes of the following:
20 Double-unders
25-ft Single arm dumbbell overhead lunges (Right) (50/35)
20 GHD Sit-ups
25-ft Single arm dumbbell overhead lunges (Left) (50/35)
40 Crossover single-unders
20 Burpees-over-dumbbell
For score
Post results and experiences to comments
SWOD
153#
CWOD
180 Rx
Crossovers were not crossing that second round
SWOD 158#
10 rep sets are so tough!
CWOD: 260 Rx
SWOD 1:
Snatch work, worked up to 165#squat snatches
SWOD 2:
Back squats
4 sets at 245#
CWOD:
314 Rx
SWOD
63#
Even at that weight the last round got toasty!
CWOD
256
15#DB
Mod GHDs
No more full extension GHDs for a while for me!