Conditioning:

Board WOD

Pick one:

“Nancy”

Run 400m

15 Overhead Squats (95/63)

 

5 rounds for time

Compare to Tuesday, 15 July 2014

 

Or…

 

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/93)

Ring Dips

 

For Time

Compare to Friday, 20 August 2010

 

Strength or Skill:

Hang Squat Snatch

2-2-2-2-2-2-2

Starting at 55% 1RM

 

Or…

 

Pick any three (3) skills on the “Athletic Skills Sheet” to work on

 

For quality, skill completion, or time

 

Mobility:

Posterior Chain and IT band – 1:30/side

Anterior Compartment Smash – 1:30/side

Hip Capsule – 2:00/side

 

For Quality

 

 

Post time, load, skills and results, and experiences to comments