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Conditioning:

4-person Team WOD

One team member completes each portion in it’s entirety

Karen

150 Wall-Ball Shots

(20/14) @ (10/9′) – Rx

(14/10) @ (9′) – Scaled

For Time

 

Grace

30 Clean and Jerks

(135/95) – Rx

(95/65) – Scaled

For Time

 

Diane

21-15-9 rep rds of:

Deadlifts

(225/155) – Rx

(155/105) – Scaled

Handstand Push-ups – Rx

Shoulder Presses (65/45) – Scaled

For Time

 

Randy

75 Snatches

(75/55) – Rx

(65/45) – Scaled

 

For total time

 

Skill Work:

Practice 15 minutes on:

“Athletic Skills Sheet“

 

 

Flexibility WOD:

Hold Couch Stretch, 2 minutes each leg

Hold right leg split, 2 minutes

Hold left leg split, 2 minutes

Hold Couch Stretch, 1 minute each leg

 

Post WOD, time, skills worked, and experiences to comments