Conditioning:

Partner WOD*

“Slack-eyed Saturday”

100 Double Unders

20 Chest-2-Bar Pull-up

40 Wall-Ball Volleyball Throws @ 8′ (20/14)*

Run 800m

40 GHD Sit-ups

40 Shoulder Press (65/45)*

40 Overhead Squats

Row 800m

40 Kettlebell Swings (53/35)

40 Push Press

40 Front Squats

Run 800m

40 Plate-facing Burpees

20 Handstand Push-ups

For Time

Compare to Saturday, 27 June 2015

 

…Rest 5 minutes

 

Strength Sellout:

Find 1-rep max (12:00 cap)

Hang Squat Clean

 

For Score

(team total)

*Equal work. One partner working at a time. Tag between exercises.

Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 16 lb ball.

Use the same weight for each of the weighted exercises

 

Mobility:

Hip Capsule – 1:30/side

Overhead w/ External Rotation Bias – 1:30/side

Quad Smash – 1:30/side

 

 

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