Friday night class and Saturday classes are canceled due to

Battle at the Ballpark competition. Sorry for any inconvenience. 

 

Conditioning:

Partner WOD

30 Wall-Ball Shots (20/14) @ 9’*

40 Sumo Deadlift High-Pull (75/53)

50 Shoulder-2-Overhead (75/53)

60 Alternating Box Jumps (24/20″)

50 Shoulder-2-Overhead

40 Sumo Deadlift High-Pulls

30 Wall-Ball Shots*

 

For Time

*While one partner is performing WB’s, the other partner holds in a dead hang from the pull-up bar. Equal reps are not required except on Box Jumps.

 

…Rest 3 minutes

 

Complete as many reps as possible in 8-minutes of:

150m Sprint

10 Burpees

5 Chest-2-Bar Pull-ups

 

For Score

 

Strength:

Back Squats

5   reps @ 65%

3   reps @ 75%

1+ reps @ 85%

 

For max reps @ 85%

 

Flexibility:

Right Leg Split – 1:30

Left Leg Split – 1:30

Center Split – 1:30

T-Spine Smash – 2:00

 

 

Post time, score, and max reps to comments