Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday.

 

Strength:

Make-up a Lift

1-rep max

For max load

 

…Or…

 

Pick any lift and perform:

5-5-5-5 @ 85%

For Quality

 

Conditioning:

“Thank Goodness!”

1000m Row or 800m Run*

…then

2 rounds of:

25 Pull-ups

10 Tire Flips (210/180)

50 Sledge Swings (10/8)

30 Slammers (12/8)

400m Run or 500m Row*

…then

25 Burpees

 

For Time

Compare to Wednesday, 26 November 2015

*If you run at the beginning, you must row in the 2 rounds. If you row at the beginning, you must run in the rounds. Either way, you must run 800m and row 1000m by the end of the WOD.

 

Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post lift performed, load, time, and experiences to comments